Stress Management Through Yoga and Meditation

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Challenge Overview

In today's fast paced world, stress is a reality, but prolonged stress can bring on a myriad of health problems.

Fortunately, many are easily addressed with lifestyle changes that include yoga and meditation. Understand how this response affects the body and mind, and experience systematic practices that will support rest and relaxation.

Ideally, the stress response activates when we need it and then turns off. When we are constantly triggering this response as a part of daily life, we are susceptible to a host of different problems.Chronic activation of the stress response can lead to digestive issues, immune system suppression, heart disease and diabetes.

— Carrie Demers, Course Instructor

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1.5 hrs to complete

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Section 1
  • What is stress? It all begins with the perception of a threat - a thought. This thought triggers a cascade of reactions in the physical body and the mind. Although this is necessary when there is an actual threat, getting stuck in this state is harmful.
  • Ideally, the stress response activates when we need it and then turns off. When we are constantly triggering this response as a part of daily life, we are susceptible to a host of different problems. Chronic activation of the stress response can lead to digestive issues, immune system suppression, heart disease and diabetes.
Section 2
  • Part of learning to regulate the stress response is to find helpful tools for managing stress in our lives. Yoga and meditation can help to balance the nervous system, relieve chronic tension, and cultivate a clearer, calmer mind.
  • Remember the tale “The Lady or the Tiger?” As it ends, the hero is standing before two identical doors: one conceals a beautiful maiden; the other, a ferocious tiger. The hero must open one of these doors—the choice is his—but he has no way of knowing which will bring forth the lady and which will release the tiger. I’m sometimes reminded of this story when a patient is describing one of the symptoms of chronic stress: headaches, indigestion, ulcers, tight muscles, high blood pressure, or some combination of these. When I point out that the symptom is stress-related, the patient seems resigned—stress...
  • Relaxing in crocodile pose helps to train and strengthen the diaphragm, which is necessary to activate the parasympathetic nervous system. Gradually, we can learn to come back to this state of balance in times of stress.
  • Systematic relaxation provides an opportunity to withdraw from the stresses of life and connect to a feeling of stillness. Working with the breath to guide the mind through the body in this reclined practice will help to release tension and fatigue.
  • Counting the breaths in this seated practice will help to further center and calm the mind. Connecting to the breath in this way provides deep nourishment and supports an overall feeling of well-being.
  • Integrate what you've learned so far in this complete practice. Continue to strengthen and train the diaphragm, and coordinate your breath to your movement to foster inner awareness. Work with the joints to increase mobility and balance, and boost circulation with abdominal squeezing and releasing. Finish with a systematic relaxation and seated meditation practice.

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Meet Your Teacher

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Carrie Demers
Carrie Demers MD, has practiced integrative medicine for 22 years. After earning her medical degree and... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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