3rd session stress

TRAINING

By :-DEE.HR.Solutions

By :-DEE.HR.SOLUTIONS

TRAINING OATH

KARMA SAHKARMI RAAG SURKSHA TRAINING


TRAINING What is training? Why training is important? What will I get out of training?

What are the types of training? What is behavioral? What is technical?

MISSION AND VISION What is mission? What is vision?

PREVIOUS HIGHLIGHTS


WHO WANTS TO FIGHT WITH ME

MUSCLES

HEIGHT

WEIGHT

CHEST SIZE

FOOD WEIGHT

VOICE SOUND

POWER KILLING STYLE


WHO WANTS TO FIGHT WITH ME

CORRUPTION

CAN’T AFFORD TO DREAM

FOOD, CLOTHING AND

HOUSE

QUALITY EDUCATION

HEALTH PROBLEMS

CATCHING UP WITH

TECHNOLOGY

MONEY PROBLEMS SOCIALIZING


STRESS


WHAT IS STRESS ?


cortical

Adrenaline

Adrenal gland

Hypothalamus

Glucose level and heart rate increase

ALERT BY SENSES

UNDERSTANDING STRESS BIOLOGICALLY


CAUSES OF STRESSEXTERNAL CAUSES OF

STRESS INTERNAL CAUSES OF

STRESS

Major life changesWork RelationshipsFinancial problemsBusyChildren and family

Chronic worry Pessimism Negative self-talk Unrealistic expectations/ Perfectionism Rigid thinking, lack of flexibility All-or-nothing attitude


TYPE OF STRESS

MENTAL STRESS PHYSICAL STRESS


STRESS BODYALERT

RESPONSIVE

VITAL WARNING SYSTEM

HELP YOU TO ACHIEVE YOUR GOAL

WHAT ARE THE ADVANTAGES OF STRESS?


Low energy Headaches Upset stomach, including diarrhea, constipation pains, and tense muscles Chest pain and rapid heartbeat insomnia Frequent colds and infections Nervousness and shaking, ringing in the ear Cold or sweaty hands and feet Excess sweating Dry mouth and difficulty in swallowing Clenched jaw and grinding teeth.

WHAT ARE THE DISADVANTAGES OF STRESS


Physical Stress Management – Body is like a machine and this machine needs :

1) Fuel–Proper Food at different intervals 2) Maintenance – Cleaning and Bathing 3) Trial Run – Warm up , Exercise 4) Capacity Check – What can your body Do? 5) Check up : Medical in 150 working days 6) Rest at Intervals 7) Handle with Care

STRESS MANAGEMENT


Maintaining your Body Capacity : Daily Warm up Increasing your Body Capacity : Through Exercise

and Yoga

Mental Stress Management : Maintaining Mental Capacity : Mind diversion/

Hobbies Increasing Mental Capacity : Meditation

TWO WAYS OF PSM


Warm upBy :-DEE.HR.Solutions

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent

Hold your arms out to the side parallel with the ground and the palms of the hand facing forward

Stretch the arms back as far as possible

You should feel the stretch across your chest


CHEST STRETCH


Hold your arms out to the side parallel with the ground and the palms of the hand facing forward

Rotate the hands so the palms face to the rear

Stretch the arms back as far as possible You should feel the stretch across your

chest and in the biceps


BICEPS STRETCH


Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax

You should feel the stretch between your shoulder blades


UPPER BACK STRETCH


Place your right arm, parallel with the ground across the front of your chest

Bend the left arm up and use the left forearm to ease the right arm closer to you chest

You will feel the stretch in the shoulder

Repeat with the other arm


SHOULDER STRETCH


Place both hands above your head and then slide both of your hands down the middle of your spine

You will feel the stretch in the shoulders and the triceps


SHOULDER AND TRICEPS STRETCH

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips

Bend slowly to one side, come back to the vertical position and then bend to the other side

Do not lean forwards or backwards


SIDE BENDS

Sit on the ground with both legs straight out in front of you

Bend the left leg and place the sole of the left foot alongside the knee of the right leg

Allow the left leg to lie relaxed on the ground

Bend forward keeping the back straight

You will feel the stretch in the hamstring of the right leg

Repeat with the other leg


HAMSTRING STRETCH

Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.

Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor

Keep your hips facing the wall and the rear leg and spine in a straight line

You will feel the stretch in the calf of the rear leg

Repeat with the other leg


CALF STRETCH

Stand tall with your feet approximately two shoulder widths apart

Turn the feet and face to the right Bend the right leg so that the right

thigh is parallel with the ground and the right lower leg is vertical

Gradually lower the body Keep your back straight and use the

arms to balance You will feel the stretch along the front

of the left thigh and along the hamstrings of the right leg

Repeat by turning and facing to the leftBy :-DEE.HR.Solutions

HIP AND THIGH STRETCH

Sit with tall posture Ease both of your feet up

towards your body and place the soles of your feet together, allowing your knees to come up and out to the side

Resting your hands on your lower legs or ankles and ease both knees towards the ground

You will feel the stretch along the inside of your thighs and groin By :-DEE.HR.Solutions

GROIN STRETCH

ART OF LIVING

YOGA


WHAT IS YOGA ?

According to Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.


WHY WE DO YOGA?

In short yoga makes you feel better.

Improves muscle tone, flexibility, strength and staminaReduces stress and tensionBoosts self esteemImproves concentration and creativityLowers fatImproves circulationStimulates the immune systemCreates sense of well being and calm.


BENEFITS OF YOGAImproves your flexibilityBuilds muscle strengthPerfects your posturePrevents cartilage and joint breakdown Protects your spineIncreases your blood flowDrains your lymph's and boosts immunityUps your heart rateDrops your blood pressureRegulates your adrenal glandsMakes you happierLowers blood sugar


SURYA NAMASKAR

Healthy TechBy :-DEE.HR.Solutions

1. Stand at the edge of your mat, 2. Keep your feet together and balance

your weight equally on both the feet. 3. Expand your chest and relax your

shoulders. 4. As you breathe in, lift both arms up

from the sides and as you exhale, 5. Bring your palms together in front of

the chest in prayer position.


PRANAMASANA (PRAYER POSE)

1. Breathing in, 2. Lift the arms up and back, 3. Keeping the biceps close to the ears. 4. In this pose, the effort is to stretch the

whole body up from the heels to the tips of the fingers

How to deepen this yoga stretch?You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.


HASTAUTTANASANA (RAISED ARMS POSE)

1. Breathing out, 2. Bend forward from the waist, 3. Keeping the spine erect. As you exhale

completely, 4. Bring the hands down to the floor, beside the

feet.

How to deepen this yoga stretch?You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence. By :-DEE.HR.Solutions

HASTA PADASANA (HAND TO FOOT POSE)

1. Breathing in, 2. Push your right leg back, as far back as

possible. 3. Bring the right knee to the floor and look

up.

How to deepen this yoga stretch?Ensure that the left foot is exactly in between the palms.


ASHWA SANCHALANASANA (EQUESTRIAN POSE)

1. As you breathe in, 2. take the left leg back and bring the

whole body in a straight line.

How to deepen this yoga stretch?Keep your arms perpendicular to the floor.


DANDASANA(STICK POSE)

1. Gently bring your knees down to the floor and exhale.

2. Take the hips back slightly, slide forward, rest your chest and chin on the floor.

3. Raise your posterior a little bit.4. The two hands, two feet, two knees,

chest and chin (eight parts of the body touch the floor).


ASHTANGA NAMASKARA(SALUTE WITH EIGHT PARTS OR POINTS)

1. Slide forward and raise the chest up into the cobra posture.

2. You may keep your elbows bent in this pose,

3. The shoulders away from the ears. 4. Look up.

How to deepen this yoga stretch?As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force.


BHUJANGASANA (COBRA POSE)

1. Breathing out, 2. Lift the hips and the tail bone up, 3. Chest downwards in an 'inverted V' (/\)

posture.

How to deepen this yoga stretch?If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.


PARVATASANA (MOUNTAIN POSE)

1. Breathing in,2. Bring the right foot forward in between the

two hands3. Left knee down to the floor,4. Press the hips down and5. Look up.

How to deepen this yoga stretch?Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.


ASHWA SANCHALANASANA (EQUESTRIAN POSE)

1. Breathing out,2. Bring the left foot forward. 3. Keep the palms on the floor. 4. You may bend the knees, if necessary

How to deepen this yoga stretch?Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.


HASTA PADASANA (HAND TO FOOT POSE)

1. Breathing in,2. Roll the spine up, 3. Hands go up and bend backwards a

little bit,4. Pushing the hips slightly outward.

How to deepen this yoga stretch?Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.


HASTAUTTANASANA (RAISED ARMS POSE)

1. As you exhale,

2. First straighten the body,

3. Then bring the arms down.

4. Relax in this position, observe the sensations in your body.


TADASANA

YOGA



MEDITATION

buddha


WHAT IS MEDITATION ?

Meditation is the practices and techniques that encourage and develop concentration, clarity, emotional positivity, and a calm seeing of the true nature of things.


WHY WE HAVE TO DO MEDITATION?

Make life stress freeIncrease concentration powerMake mind clam


WHAT ARE THE BENEFITS OF MEDITATION?

Lower blood pressure Improved blood circulation Lower heart rate Less perspiration Slower respiratory rate Less anxiety Lower blood cortisol levels More feelings of well-being Less stress Deeper relaxation


HOW TO DO MEDITATION?

Choose a peaceful environment.Wear comfortable clothes.Decide how long you want to meditateStretch out.Sit in a comfortable positionClose your eyesCONCENTRATE ON middle of fore head


We cannot avoid stress. Positive and negative events can cause stress so we have to be realistic.

Stress can be accumulative, so its important to recognize our body’s response and warning signs of stress.

Take a break between semesters to have some “down time”.

Get help if you need it, through either friends or talking to the student counselor.

REMEMBER

1. Change focus and look for positive2. Make a habit of doing it know 3. Develop an attitude of gratitude 4. Get into a continuous education program5. Build positive self esteem6. Stay away from negative influences7. Learn to like the things that need to be done 8. Start your day with positive

8 GOLDEN STEPS

3rd session stress

Lifestyle

Transcript of 3rd session stress