•
Week 1
o Module 1: Introduction to Yoga for Stress
Management - 1
o Module 2: Introduction to Yoga for Stress
Management - 2
o Module 3: Stress according to Western
perspective
• Week 2
o Module 4: Stress Eastern Perspective
o Module 5: Developmental process : Western and Eastern Perspective
o Module 6: Stress Hazards and Yoga
• Week 3
o Module 7: Meeting the challenges of Stress - 1
o Module 8: Meeting the challenges of Stress - 2
• Week 4
o Module 9: Introduction to Stress Physiology
o Module 10: Stress, Appetite and Dietary management- Modern and Yogic perspective
o Module 11: Sleep and Stress: understanding the relationship for effective management of stress
• Week 5
o Module 12: Stress Assessment methods- a valuable tool toward stress management
o Module 13: Role of Yoga in prevention and management of stress related disorders – a summary of research evidence
• Week 6
o Module 14: Concept of stress and its management - perspectives from Patanjali Yoga Sutra - Part 1
o Module 15: Concept of stress and its management - perspectives from Patanjali Yoga Sutra - Part 2
o Module 16: Concept of stress and its management - perspectives from Patanjali Yoga Sutra - Part 3
• Week 7
o Module 17: Concept of stress and its management - perspectives from Bhagavad Gita - Part 1
o Module 18: Concept of stress and its management - perspectives from Bhagavad Gita - Part 2
o Module 19: Concept of stress and its management - perspectives from Bhagavad Gita - Part 3
• Week 8
o Module 20: Bio-Psycho-Socio-Spiritual model of stress management
Yoga practices for Stress Management
• Week 9
o Module 21: Breathing practices – 1
Hands in and out breathing, Hands stretch breathing, Ankle stretch breathing
o Module 22: Breathing practices – 2
Dog Breathing, Rabbit breathing, Tiger breathing, Sashankasana breathing
o Module 23: Breathing practices – 3
Bhujangasana breathing, Ardha Shalabhasana breathing (alternate legs), Straight leg raising (alternate legs), Straight leg raising (both legs), Sethubandhasana lumbar stretch, Instant Relaxation Technique (IRT)
• Week 10
o Module 24: Loosening Practices – 1
Shoulder Rotation, Side bending, Standing twist, Hip rotation, Thigh strengthening
o Module 25: Loosening practices – 2
Chakki chalan, Bhunamasana Chalana, Alternative toe touching
o Module 26: Loosening practices – 3
Side leg raising, Pavana muktasana kriya: Wind releasing pose movements, Quick Relaxation Technique (QRT)
• Week 11
o Module 27: Asana practices – I
Tadasana, Ardhakati Chakrasana, Ardha Chakrasana, Trikonasana, Vrikshasana
o Module 28: Asana practices – 2
Vakarasana, Janu Sirshasana, Ushtrasana, Sashankasana,
• Week 12
o Module 29: Asana practices – 3
Ardhamatseyndrasana, Paschimottanasana, Poorvottanasana, Gomukhasana
o Module 30: Asana practices – 4
Makarasana, Bhujangasana, Salambha Shalabahasana, Dhanurasana
• Week 13
o Module 31: Asana practices – 5
Setubandhasana, Sarvangasana, Mastyasana, Deep Relaxation Technique (DRT)
o Module 32: Soorya Namaskar
• Week 14
o Module 33: Pranayama – 1
Kapalbhati kriya and Sectional Breathing
o Module 34: Pranayama – 2
Nadishuddhi Pranayama
o Module 35: Pranayama – 3
Bhramari, Sheetali, Sitkari and Ujjayi
• Week 15
o Module 36: Om Meditation
o Module 37: Cyclic Meditation
• Week 16
o Module 38: Integrated Yoga Module I
o Module 39: Integrated Yoga Module II
o Module 40: Integrated Yoga Module III
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