1. + Christa Avampato Founder, Compass Yoga How Yoga and Meditation Reduce the Physical Effects of Stress on the Body http://compassyoga.com compassyoga@gmail.com

2. + Introduction This short presentation explains: How the body physically responds to stress How yoga and meditation physically effect the body Two at-home practices to relieve stress

3. + What is Stress? If the answer is yes: The body remain in its natural, relaxed state The body’s stress response, known commonly as “fight or flight”, is meant to help keep us safe. If the answer is no: Heart rate Circulation Blood pressure Blood sugar level Fat levels in blood Platelet levels (to help blood clotting in case of injury) Breathing rate in chest Initial immune system function (1st hour) Muscle tension Digestion Breathing rate from belly Immune system function (after 1 st hour) When the body senses any kind of danger, it asks, “Am I safe?”

4. + What Happens if We Have a Lot of Stress? Heart disease Stroke Weight gain Diabetes Digestive problems Hypertension Under constant, or regularly recurring, stress the stress response doesn’t shut off so we are at an increased risk of: High cholesterol Back pain Severe headaches Cancer Weakened immune system

5. + How Yoga and Meditation Effect the Body Yoga and meditation give us a way to reduce the effects of stress on the body Heart rate Circulation Blood pressure Blood sugar level Fat levels in blood Platelet levels (to help blood clotting in case of injury) Breathing rate in chest Initial immune system (1st hour) Muscle tension Digestion Breathing rate from belly Immune system function

6. + At-home Practices To Relieve Stress Sit or lie down comfortably, close the eyes, place on hand on the belly and the other hand on the heart. Silently count to 4 as your inhale and then silently count to 4 as your exhale as you breath from the belly. Stay for as long as you’d like. Stand on a flat surface, close the eyes, feel all four corners of your feet connecting to the ground, roll the shoulders down and back away from the ears, make the chin parallel to the ground, relax the forehead and the jaw. Silently count to 4 as your inhale and then silently count to 4 as your exhale as you breath from the belly. Stay for as long as you’d like.