SEMESTER- IV
BSc-PE-GE-4 (4)-304:
YOGA AND STRESS MANAGEMENT
GE
Sl. Course Title Credits Credit Distribution of the Course Eligibility Pre-Requisite
No. & Code Criteria of the Course
Lecture Tutorial Practical/Practice (if any)
1 YOGA AND 04 3 0 1 XII Pass NIL
STRESS
MANAGEME
NT
Learning objective:
The objective of this course is to provide the understanding of Yoga and stress management
through practical knowledge skill and practices with enough scope of creativity/Innovations.
Learning outcomes:
At the end of the syllabus the student will be able to-
1. Understand the concept of stress management through various practises like yoga.
2. Demonstrate different asanas to achieve healthy lifestyle.
3. Apply Pranayama and Shat karmas to reduce day to day stress in our life.
4. Management of Stress by using different yogic relaxation techniques.
5. Develop Physical Fitness Program to manage stress. Based on yoga
PART – A Theory Syllabus
SYLLABUS
Unit-1: INTRODUCTION (9 hrs. Lectures)
1.1 Meaning, Definition and Importance of Yoga.
1.2 Origin and Historical development of Yoga.
1.3 Concept of the importance of Yogic Diet.
Unit-II: YOGA-ASANAS (9 hrs. lectures)
2.1 Ashtanga Yoga (Maharishi Patanjali): Meaning and importance.
2.2 Supine Position Asanas (Ardh-Halasana, Sarvangasana, Pawanmuktasana); Prone Position
Asanas (Bhujangasana, Salabhasana, Dhanurasana)
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2.3 Sitting Asanas (Ardh Matsyendrasana, Paschimmotanasana, SuptaVajrasana); Standing
Asanas (Utkatasana, , Trikonasana and Tadasana).
Unit-III: PRANAYAMAS AND SHAT KARMAS (9 hrs. lectures)
3.1 Meaning, Procedure, Precautions and Benefits of the following Pranayamas: Anulom-
Vilom, Suryabheden, Bhrameri, Sheetali, Sheetkari Pranayamas.
3.2 Meaning, Procedure, Precautions and Benefits of the following Shatkarmas: Kapalbhati,
Trataka and Neti (Jal and sutra).
3.3 Relevance of yoga for holistic health development in the society.
Unit-IV: STRESS MANAGEMENT (9 hrs. lectures)
3.1 Concept, Causes and Effects of Stress.
3.2 Non-communicable diseases (due to stress), Stress prevention and good health.
3.3 Stress Management through relaxation techniques (autogenic training and progressive
muscle relaxation, deep breathing, meditation), and sports, recreational, adventure sports,
physical activities and developing healthy relationships as coping strategies.
Unit V: HOLISTIC HEALTH DEVELOPMENT AND STRESS MANAGEMENT
(9 hrs. lectures)
5.1 Physiology of stress and mind.
5.2 Holistic well-being and dimensions of holistic health: physical, emotional, social, mental,
spiritual, and environmental.
5.3 Planning and maintaining a Personal Fitness Program.
PART – B Practical Syllabus (30 Hours)
1. Suryanamaskar and any four asanas.
2. Pranayamas (any one).
3. Practice Meditation for 10-15 minutes.
4. Assessment of stress (Questionnaire-PSQ)
Suggested Readings:
1. Arora S., Agarwal M. (2022), “Yoga & Stress Management”, Khel Sahitya
Kendra ISBN: 978-93-90461-38-7.
2. Pawar,B., Gosain,N., Sharma,S.(2021), “Yoga & Stress Management”, Friends
Publications. New Delhi (India) ISBN-978-81-7216-579-6.
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