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Yoga as a Way of Life for Stress Management

yoga is not limited to the physical postures, breathing techniques or meditation for a few minutes only rather yoga is a way of life also. It propounds several principles including asana, pranayama, kriya, mudra, bandha and meditation which are relevant to healthy living. Yogic principles of healthy living can be adopted by all, irrespective of age, gender, profession or place. As a way of life, yoga gives direction about food, eating habits, thinking, recreational means and conduct. Yogic way of life, if adopted in true sense, empowers us to deal with stress and in promoting physical and mental health.




The components of yogic way of life are:

• Ahara (Food)

• Vihara (Relaxation)

• Achara (Conduct)

• Vichara (Thinking)

• Vyavahara (Behaviour or actions)










Ahara (Food)


The principles of ahara are related to food consumption. Yoga emphasises on mitahara, which are related to quality and quantity of food and also the state of mind during the intake of food. As for the quality, the concept of mitahara implies that food should be freshly cooked, nutritious, nourishing and in the natural form. Regarding quantity of food, mitahara mentions that two quarters of the stomach should be filled with food, one quarter of stomach should be filled with liquid and the remaining quarter (one‑fourth) of the stomach should be left empty for free flow of air. This implies that quantity of food may vary from person to person depending upon the individual requirements. It is very natural that a sportsperson will require more food as compared to a person who is doing desk job. Mitahara also advocates that the food should be eaten with positive state of mind with utmost concentration. You might have observed if someone eats while watching the television or in an angry mood or when her/his attention is somewhere else, then she/he tend to just gulp down the food without enjoying it. So, the state of mind is also very important while eating. Thus, mitahara emphasises that right quality and quantity of food should be eaten in positive state of mind.









Vihara (Relaxation)


Vihara means relaxation, which can be brought about by activities such as exercise, recreation and creative activities like drawing, painting, singing, etc. These activities help to regulate and channelise our emotions and bring us joy and happiness. Yogic practices of asana, pranayama and meditation relax body and mind. In addition to this, relaxation can be attained in good company also. Sound sleep is also important for relaxation.








Achara (Conduct)

Achara means conduct that includes emotions, attitudes, desires, instincts and habits. Right conduct is essential for a stress-free life. Positive emotions, positive attitudes, good habits and control on desires help in making us strong, both, individually and socially. The right conduct protects us from unnecessary stress. Therefore, we should have control on our desires, instincts, emotions, habits and attitudes. Here, yoga is important as it encourages good conduct in our personal and social life. Yoga advocates for positive emotions and positive attitude towards self and other persons. Yogic principles of Yama (restraint) and Niyama (observance) help to develop control on our desires and emotions and bring about peace and harmony.





Vichara (Thinking)

We know that thoughts are very important as our behaviour is guided by the kind of thoughts we have. Our thinking should be positive. Positive thoughts bring pleasure in our life; while negative thoughts can make us unhappy. Right thinking guides us towards appropriate behaviour. It helps in prevention and management of stress-related health problems. Yoga prescribes that one should have positive thoughts. Positive thoughts give us strength to bear the sorrows of life. Yogic practices like pratyahara, and dhyana (meditation) help us in controlling our thoughts and thereby promoting optimism in life.






Vyavahara (Behaviour or Action)


Vyavahara (behaviour) means actions. Vyavahara is the result of ahara, vihara, achara and vichara. Yogic philosophy propounds that our actions should be right. We should not be indulged in wrong activities. Our behaviour towards others should be appropriate. KarmaYoga proposes that we should perform right act with full dedication without worrying about the results. We can remain stress-free and become happy if we follow this philosophy and act accordingly.




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