Jan 25,

2022, 5:11
Ajith Kumar C <ajithchalil@ignou.ac.in> PM

to me

PGDHE PROJECT PROPOSAL APPROVAL LETTER

Dear Gauri,
It is to inform you that your project proposal submitted as part of
the PGDHE programme is approved. You may proceed with the project work and
submit the final project report (preferably hard bounded) for evaluation to the
following address:
The Registrar
Student Evaluation Division (Project Section)
IGNOU, Maidan Garhi
New Delhi-110068
You are also informed to attach a copy of this e-mail (project proposal approval
letter) and the approved project proposal along with the final project report.

ThankingYou,
with best regards

Dr AJITH KUMAR C
Assistant Professor ( Stage II)

School of Education
Room No-140, G- Block, IGNOU, New Delhi -110068
t: 011-29572940
e: ajithchalil@ignou.ac.in
www.ignou.ac.in/

The content of this email is confidential and intended for the recipient specified in message only.
It is strictly forbidden to share any part of this message with any third party, without a written
consent of the sender. If you received this message by mistake, please reply to this message and
follow with its deletion, so that we can ensure such a mistake does not occur in the future.

1
 A RESEARCH PROPOSAL

On

“Effectiveness of Yoga in Stress management among degree college

students”

Submitted by: Gauri Pai

Programme: PGDHE

Enrolment No.: 2101663983

Signature of the Guide:

Name of the Guide: Dr. Bhakti M. Jaisinghani

Assistant Professor

Seva Sadan’s College of Education

Ulhasnagar

2
 A RESEARCH PROPOSAL

On

“Effectiveness of Yoga in Stress management among degree college

students”

Submitted by

Gauri Pai

PGDHE

Enrolment No.: 2101663983

Under the guidance of

Dr. Bhakti Jaisinghani

Assistant Professor

Seva Sadan’s College of Education, Ulhasnagar

Submitted to IGNOU

Post-Graduation Diploma in

Higher Education

3
 INDEX

Sr. No. Topic Page No.

1. Title of the project 3

2. Index 4

3. Introduction 5

4. The Statement of the Problem 6

5. The Significance of the Problem 6

6. Research Objectives 7

7. Definitions, Assumptions, Limitations and Delimitations 8

8. The Hypothesis 9

9. Review of Related Literature 9

10. Methodology 13

11. Conclusion 14

11. Bibliography 15

12. Time Schedule 15

4
INTRODUCTION

The word Yoga is derived from the Sanskrit word meaning Union. It is an ancient system of

physical and psychic practice that originated during the Indus Valley civilization in South Asia.

The first written records of this methodology appeared around 200 BC in Yoga sutra of

Patanjali. The system consisted of the 8-fold path or Ashtanga yoga. In contemporary literature,

yoga has been described in several ways. In a more modern context, yoga has been defined as

“a systematic practice and implementation of mind and body in the living process of human

beings to keep harmony within self, within society, and with nature.”

The traditional practice of yoga was quite rigorous, arduous, entailed lifelong devoted practice,

and adherence to strict austerities. Today, many schools of yoga have simplified the techniques

making these more suitable for users in different walks of life. The 8 conventional steps

of Ashtanga yoga consist of Yama (rules for living in society), Niyama (self-restraining

rules), Asana (low physical impact postures), Pranayama (breathing techniques), Pratyahara

(detachment of the mind from senses) Dharana (concentration), Dhyana (meditation),

and Samadhi (complete union with super consciousness).

Mind and body are interrelated. If the mind is relaxed, the muscles in the body will also be

relaxed. Stress is a complex, dynamic process of interaction between a person and life. Stress

is a normal response towards difficult situations of life. Stress produces a state of physical and

mental tension. Yoga, developed thousands of years ago, is recognized as a form of mind-body

medicine which helps in dealing with stress. In yoga, physical postures and breathing exercises

improve muscle strength, flexibility, blood circulation and oxygen uptake as well as hormone

functions. In addition, the relaxation induced by meditation helps to stabilize the nervous

system. Physiological benefits which follow, help yoga practitioners become more resilient to

stressful conditions.

5
The practice of yoga involves forming various body postures, slow stretching

movements, breathing exercises that can at times lead to progressive relaxation and meditation.

Various techniques in yoga have been documented to help in stress management. These

techniques work at an individual level and also at a collective level to ensure that there

is significant respite from the condition of extreme stress. They help in relieving the physical

as well as the psychological negative effects of the problem by ensuring a healthy and

productive response to the stress stimuli. All these specific techniques are meant for a specific

purpose and they culminate into a higher awareness of what is happening to oneself during

stress –emotionally, physically, mentally and energetically.

In the present study the researcher is keen to know the causes of stress and role of yoga practices

in managing stress among degree college students because after completion of degree the

students are going to enter the work sector, they need to manage work as well as their life. The

knowledge gained will be beneficial to the students to cope up with stress by adopting yoga

practices in their day-to-day life.

STATEMENT OF THE PROBLEM

The statement of the problem is; “Effectiveness of Yoga in Stress management among degree

college students.”

SIGNIFICANCE OF THE PROBLEM

Stress is the way that we react physically, mentally and emotionally to various conditions,

changes and demands in our lives. Many students experience varying levels of stress each

semester. Forgetfulness, loss of mental concentration, anxiety and fear, depression, extreme

anger and frustration, family conflict, social withdrawal, and loss of interest in activities,

headaches, sweaty palms, anxiety, depression, inability to concentrate, Suicide. Some

6
techniques of time management may help a person to control stress. Yoga can improve

digestion, strengthen immunity, help in effective elimination of toxic wastes and also

increase lung capacity. Effective use of this practice can also reduce the chances of stress

culminating in anxiety and depression. Yoga is termed as a “Stress Management Tool” and

nowadays it is being used in Western world too as a major alternative to allopathic drugs.

Yoga provides a unique way of managing stress through pranayama (A breathing

technique), in this technique an individual does slow and steady breathing steady- like

inhaling through one nostril and exhaling through another. Besides there are fast breathing

movements like intake of air through nostrils and exhaling through mouth at fast pace,

this way air is passed properly through blood capillaries and the person feels himself /

herself in light mode i.e. he / she feels that there is no burden over their mind and soul. Dhyana

(Meditation) is also a good method of controlling stress, in this part of Yoga a person

sits comfortably and thinks of a favourite place.

Hence it is the need of the hour to understand the power of yoga to cope up with stress of day

to day life.

RESEARCH OBJECTIVES

The research objects of the present study are;

1.To find out the causes of stress among degree college students.

2. To study the effectiveness of yoga in managing stress among degree college students.

3. To compare the perspective on effectiveness of yoga in coping with stress among degree

college students.

4.To study the relationship between yoga and stress management among degree college

students.

7
5.To study the relationship between yoga and stress management among degree college

students as per gender.

Variables: Yoga, Stress management

DEFINITIONS, ASSUMPTIONS, LIMITATIONS AND DELIMITATIONS

Definitions:

The following terms are defined as used in this study-

Yoga:-Yoga is a common mind-body strategy. Yoga includes Asanas composed of physical

postures. It is internal concentration with the goal of being in the moment and clearing away

thoughts and worries. It is constantly taking the practitioner a step closer to being aware of the

divinity residing in their inner heart and soul.

Stress management: - The ability of managing stress by using stress coping strategies such as

yoga, meditation is termed as stress management. Stress is the natural reaction of the individual

towards life situations. It is caused by various factors such as family pressure, peer pressure,

academic pressure, physical health, life situations etc.

Degree College Students: - Degree college students are the students who have passed 12th

Standard and now they have to study three years to complete their graduation.

Assumptions:

It is assumed that the students would respond honestly and to the best of their knowledge.

Limitations:

1. The study involves a relatively small sample size.

2. Due to the pandemic larger population as the sample is prevented.

Delimitations:

1. Data for the present study will be collected using a self-prepared questionnaire.

2. Information on the effectiveness of yoga will be gathered from degree college students.

8
3. The data will be collected from English medium degree college students.

4. Data will be collected from degree college students of Thane city.

THE HYPOTHESIS

1. There is no significant difference in the perspective on effectiveness of yoga in coping

with stress among degree College students as per gender.

2. There is no significant relationship between yoga and stress management among degree

college students.

3. There is no significant relationship between yoga and stress management among degree

college students as per gender.

REVIEW OF RELATED LITERATURE

● A literature review was published in 2011 that looked at all the randomized controlled

trials and clinical trials till that time which has studied the effects of yoga on stress

management. The study summarized the results from 8 such trials and found positive

effects of yoga though there were methodological shortcomings and the number of

studies was too small. Since 2011, several additional studies have been published in

this area. Hence, the purpose of this review was to look at these additional studies and

examine whether yoga can be an alternative and complementary approach for managing

stress.

● The impact of coronavirus disease 2019 (COVID-19) pandemic has raised health

concerns worldwide. Medical and allied health professional schools are seeking ways

to alleviate stress and improve the quality of life among students. The effects of yoga

have proven to be successful against stress. The authors reviewed existing literature and

official documents, which mostly focussed on the effect of yoga among students.

Mental stress among students is known to be higher than that of the general population.

Sudden changes due to the pandemic are likely to have a significant impact on students.

9
 Uncertainties concerning teaching, learning and assessment generate stress and anxiety,

and social distancing further contributes to loneliness. Yoga has gained recognition not

only in improving mental health and quality of life, but it also helps in improving

respiratory and immune health. Although many published studies examined the

psychophysiological effects of yoga among students; only a few colleges have

incorporated yoga into an integrated curriculum for a holistic approach. In response to

the COVID-19 crisis, the use of yoga for stress reduction and immune modulation

should be considered as a complement to other treatments. There is a need to integrate

yoga into college curricula to prepare physically fit and mentally sound prospective

citizens and professionals.

● Sheela Joice P P, Khaleel Ahmed Manik, Sudhir PK (2018) studied the influence

of yoga in attention, concentration, and memory of medical students. Materials and

Methods: A total of 100 healthy medical students in the age group of 17–23 were

considered for the study. They were trained to practice yoga technique for 12 weeks,

and their attention, concentration, and memory were assessed using Postgraduate

Institute memory scale before and after intervention at Annapoorana Medical College,

Salem, Tamil Nadu, India.The results showed statistically significant improvement in

attention, concentration, and memory of yoga group (P < 0.001) when compared with

the control group. This study suggests that after practicing yoga there was a significant

improvement in attention, concentration, and memory. These changes may be due to

personality development, higher concentration, and reduction of distraction thoughts

(mind wandering) due to yoga training.

● In a 2018 study conducted by Annapoorana Medical College, researchers found

that medical students who practiced yoga have improved attention, concentration, and

10
 memory. The result of improved concentration may be due to personality

development and relaxation achieved due to yoga training.

● Through the study conducted by Yaribeygi, Panahi, Sahraei, Johnston &

Sahebkar, (2017); Call, Miron, & Orcutt, (2014) researchers have found out that

college students often endure high levels of stress while completing their coursework.

This can negatively impact their mental and physical health, resulting in problems

including high blood pressure, heart disease, anxiety, and depression. Most public

universities offer inadequate, inaccessible services to support the needs of their

students due to factors including a lack of funding, low space, and staffing issues.

Yoga is a practice that involves linking the breath to movement, and previous studies

suggest that it can be instrumental in managing stress. This mixed-methods study

sought to understand yoga’s impact on stress management. Participants were college

students (N=8) ages 18-40 years who were recruited using purposive, convenience

sampling and enrolled in a bachelor's-level yoga class at the University of Southern

Maine during the time of this study. Subjects completed two online questionnaires--a

pre-test (N=8) and a post-test (N=2)--that consisted of scale and short-answer

questions. Data was analyzed using SPSS and thematic analysis. Three major themes

were drawn from the data, including how students define stress management, types of

stress-management activities, and the benefits of a regular yoga practice. Due to

limitations including small sample size, attrition, and poor generalizability, no

statistically significant conclusions were drawn. Further research is required to

determine the effectiveness of yoga at managing stress. Implications of this pilot

study include yoga as a low-cost, alternative method of stress prevention and

management for universities to consider implementing on campus.One of the most

universal experiences for college students is that of stress. Stress, in the right amount,

11
 exists to keep people safe. However, experiencing chronic stress puts individuals at

risk for developing severe physical and mental health problems like heart disease,

high blood pressure, a weakened immune system, and anxiety and depression..

● Saleh, Camart, & Romo, (2017) through their study mentioned that University

students often face different stressful situations and preoccupations: the first contact

with the university, the freedom of schedule organization, the selection of their

master's degree, very selective fields, etc. The purpose of this study is to evaluate a

model of vulnerability to stress in French college students. Stress factors were

evaluated by a battery of six scales that was accessible online during 3 months. A total

of 483 students, aged between 18 and 24 years (Mean = 20.23, standard deviation =

1.99), was included in the study. The results showed that 72.9, 86.3, and 79.3% of

them were suffering from psychological distress, anxiety and depressive symptoms,

respectively. More than half the sample was also suffering from low self-esteem

(57.6%), little optimism (56.7%), and a low sense of self-efficacy (62.7%).

Regression analyses revealed that life satisfaction, self-esteem, optimism, self-

efficacy and psychological distress were the most important predictors of stress.

These findings allow us to better understand stress-vulnerability factors in students

and drive us to substantially consider them in prevention programs.Anxiety in

particular has become a prominent issue for thousands of college students in the

United States. Balon et al. (2015) found that an average of one in six college students

is being treated for an anxiety disorder, and research conducted on nearly 500

university students revealed that 86% had high levels of anxiety and nearly 73%

reported overall psychological distress.

● Manpreet Kaur, Dr. Rajesh Kumar (2016) conducted research which helps in

understanding how yoga can improve mood, reduce stress and control anti- social

12
 behaviour in human beings as compared to those who lack meditation sessions in their

routine, all the more in women in prison, since women (and men) prisoners need

constant emotional and psychological therapies to guard their anti- social instincts in

future. The result indicated positive and encouraging changes in the health of female

prisoners in Delhi reported after practicing meditation, yoga and such techniques aiding

stress management.

● Rani et al. (2011) investigated the impact of Yoga Nidra on psychological wellbeing

in patients with menstrual irregularities in Chhatrapati Shahuji Maharaj Medical

University, Lucknow. The authors studied the association of menstrual symptoms with

anxiety and depression in female students. The frequent occurrence of one menstrual

symptom causes discomfort affecting the Performance. The practice of Yoga Nidra has

been reported to relieve pain associated with dysmenorrhoea and excessive level of

premenstrual tension. The participants in the Yoga Nidra program had a decreased level

of anxiety, depression and increased positive wellbeing, general health and vitality

compared with the control group.

METHODOLOGY

● Method of the study- Researcher will make use of single factor design.

● Sample of the study- Degree college students studying in thane city will be randomly

selected to collect data for the present study. The sample size will be 80 degree college

students studying in thane city.

● Tool of the study- Appropriate statistical tools will be used.

13
 CONCLUSION

● The techniques of yoga comprise of physical postures (asanas), breath expansion and

enhancement (pranayama), relaxation and meditation techniques (dhyana), coupled

with philosophy of simple and natural lifestyle management. Yoga and Meditation is a

scientific discipline of removing or eradicating stress and tension at its source.

Meditation and Yoga reduces the effects of stress among the students and induces a

feeling of calm and peacefulness, combats depression and anxiety, thus increases self

– esteem. In the present study the researcher is keen to understand the role of yoga in

managing stress among degree college students. The findings of the study will help the

students to understand the role of yoga in managing stress in this competitive

environment.

● Your calm mind is the ultimate weapon against your challenges. So Relax.

14
 BIBLIOGRAPHY

● Acharya Raj Kumara Jain, (1997). Yoga and Ayurveda Pranavayu Shodha Sanschona.

Delhi

● Gharote. M.L. (1974). Physical Fitness in Relation to the Practice of Related

Exercises. Ph.D.Thesis, University of Poona

● Yogendra. Yoga and Physical Education, Seventh Edition. The Yoga Institute Santa

Cruz, Bombay

Online References:

● https://www.healthline.com/health/fitness/yoga-for-stress#how-it-works

● https://pubmed.ncbi.nlm.nih.gov/15352751/

● https://www.magadhuniversity.ac.in/download/econtent/pdf/'Yoga%20in%20stress%

20management'%20pdf.pdf

● http://njppp.com/fulltext/28-1531306776.pdf

● https://www.jetir.org/papers/JETIR2004571.pdf

● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099103/

● http://data.conferenceworld.in/IFUNA18DEC16/P167-173.pdf

TIME SCHEDULE

RESEARCH ACTIVITY

PILOT STUDY: FEBRUARY

DATA COLLECTION: MARCH

DATA ANALYSIS: APRIL

15
 A RESEARCH REPORT

On

“Effectiveness of Yoga in Stress Management among

Degree College Students”

Submitted by: Gauri Pai

Programme: PGDHE

Enrolment No.: 2101663983

Date of submission: 15 th December 2022

Signature of the Guide:

Name of the Guide: Dr. Bhakti M. Jaisinghani

Assistant Professor

Seva Sadan’s College of Education

Ulhasnagar

16
 A RESEARCH REPORT

On

“Effectiveness of Yoga in Stress Management among

Degree College Students”

Submitted by

Gauri Pai
PGDHE
Enrolment No.: 2101663983

Under the guidance of

Dr. Bhakti M. Jaisinghani

Assistant Professor
Seva Sadan’s College of Education, Ulhasnagar

Submitted to IGNOU
Post-Graduation Diploma in
Higher Education

ii

17
 CERTIFICATE OF
ORIGINALITY

This is to certify that the project work entitled “Effectiveness of Yoga in Stress

Management among Degree college students” submitted to the School of

Education (SOE), Indira Gandhi National Open University (IGNOU), in

partial fulfilment of the requirement for the award of “Post Graduate Diploma

in Higher Education” (PGDHE) is an original work and it has not been

submitted earlier to any other institution.

Signature of the Guide Signature of the Student :

Name of the Guide Name of the Student:

Dr. Bhakti Jaisinghani Mrs. Gauri Prashant Pai

Assistant Professor at Enrolment No:2101663983

Seva Sadan’s College of Education.

Ulhasnagar 421003

iii

18
 DECLARATION

I hereby declare that this project report is the result of my own research workand

the same has not been previously submitted to any examination of this or any

other universities. I also declared that no other chapter of this script in whole orin

part is lifted and incorporated in its report from any earlier work done by me or

others. Whenever reference has been made to previous work of others it has

been clearly indicated as such and included in the bibliography.

Place: Mulund

Date: 15/12/2022

(Mrs. Gauri Prashant Pai)

iv

19
 ACKNOWLEDGEMENT

I take the opportunity to express my profound gratitude and deep regards to my Guide

teacher Dr. (Mrs.) Bhakti M. Jaisinghani, Assistant Professor, Seva Sadan’s College of

Education, Ulhasnagar for her guidance and help given to me from time to time.

I wish to express my warm and sincere thanks to Dr. (Mrs.) Beena Khemchandani,

Principal, Seva Sadan’s College of Education, Ulhasnagar for her valuable inputs and

encouragement while carrying out the research study.

I will be failing in my duty, if I fail to acknowledge the library staff of the college and

my students for the help, they have given me during my research. I am grateful to the

Management, Principal and Degree College students for data collection.

I thank each and every one for their support and guidance.

Mrs. Gauri Prashant Pai

20
 PGDHE

MESP-105

PROJECT REPORT

21
 TABLE OF CONTENTS

Sr. No. Topic Page No.

1. Title of the project i

2. Certificate of Originality iii

3. Declaration iv

4. Acknowledgement v

5. Table of Contents vi

6. List of Tables, List of Graphs vii

Ch 1 The Introduction 25

1.1 The Statement of the Problem 28

1.2 The Significance of the Problem 28

1.3 Research Objectives 29

1.4 Definitions, Assumptions, Limitations and Delimitations 30

1.5 The Hypothesis 31

1.6 Review of Related Literature 31

Ch 2 Design of the study: Methodology 38

Ch 3 Analysis and Interpretation of the data 43

Ch 4 Findings 61

Ch 5 Discussions and Conclusion 65

Ch 6 Suggestions 67

Ch 7 Implications of study 69

Ch 8 Summary and Conclusion 72

Ch 9 Bibliography 76

Ch 10 Appendices 79

22
 LIST OF TABLES

Sr. No. Contents Page

No.

1 45
Table No. 1 Showing Analysis based on causes of stress among
degree college students

2 53
Table No. 2 Showing effectiveness of yoga in stress management

3 58
Table No.3 Showing comparison between perspective of degree
college students towards the effectiveness of yoga in coping with
stress

4 59
Table No. 4 Showing relationship between yoga and stress
management among degree college students

5 59
Table No. 5 Showing relationship between yoga and stress
management among degree college students as per gender

LIST OF GRAPHS

Sr.No. Contents Pg. No.

1 Figure No. 1. Showing ability to handle personal problems 46

2 Figure No. 2. Showing loss of interest in hobbies 47

3 Figure No. 3. Showing feeling of worthlessness among degree 47

college students

4 Figure No. 4. Showing feeling among degree college students that 48

nobody is bothered

5 Figure No. 5. Showing analysis about fear of examination among 48

degree college students

6 Figure No. 6. Showing analysis based on planning before exam 49

7 Figure No. 7. Showing feeling of inferiority among degree college 49

students

8 Figure No. 8. Showing analysis about teasing by friends 50

23
9 Figure No. 9. Showing analysis about sharing problems with 50
friends

10 Figure No. 10. Showing fear about parents 51

11 Figure No. 11. Showing analysis about discussing problems with 52

family members

12 Figure No. 12. Showing analysis about role of yoga in coping with 52
stress

13 Figure No. 13 Showing number of degree college students who 54

attended yoga course

14 Figure No 14. Showing percentage of students who practice yoga 55

15 Figure No. 15 Showing analysis that practicing yoga is good for 55

health and mind

16 Figure No. 16 Showing percentage that Yoga helps body to 56

withstand stress, tension and fright against stress related pain

17 Figure No. 17 Showing analysis based on ability to manage stress 56

18 Figure No. 18 Showing analysis that anger can controlled by 57

practicing yoga

19 57
Figure No. 19 Showing percentage that yoga increases
concentration in studies

20 Figure No. 20 Showing Yogasanas practiced by degree college 63

students

24
 CHAPTER-1
INTRODUCTION

25
1. INTRODUCTION

The word Yoga is derived from the Sanskrit word meaning Union. It is an ancient system of

physical and psychic practice that originated during the Indus Valley civilization in South Asia.

The first written records of this methodology appeared around 200 BC in Yoga sutra of

Patanjali. The yoga system is consisted of the 8-fold path or Ashtanga yoga. In contemporary

literature, yoga has been described in several ways. In a more modern context, yoga has been

defined as “a systematic practice and implementation of mind and body in the living process

of human beings to keep harmony within self, within society, and with nature.”

The traditional practice of yoga was quite rigorous, arduous, entailed lifelong devoted practice,

and adherence to strict austerities. Today, many schools of yoga have simplified the techniques

making these more suitable for users in different walks of life. The 8 conventional steps

of Ashtanga yoga consist of Yama (rules for living in society), Niyama (self-restraining

rules), Asana (low physical impact postures), Pranayama (breathing techniques), Pratyahara

(detachment of the mind from senses) Dharana (concentration), Dhyana (meditation),

and Samadhi (complete union with super consciousness).

Mind and body are interrelated. If the mind is relaxed, the muscles in the body will also be

relaxed. Stress is a complex, dynamic process of interaction between a person and life. Stress

is a normal response towards difficult situations of life. Stress produces a state of physical and

mental tension. Yoga, developed thousands of years ago, is recognized as a form of mind-body

medicine which helps in dealing with stress. In yoga, physical postures and breathing exercises

improve muscle strength, flexibility, blood circulation and oxygen uptake as well as hormone

functions.

In addition, the relaxation induced by meditation helps to stabilize the nervous system.

Physiological benefits which follow, help yoga practitioners become more resilient to stressful

26
conditions. Although people take yoga as an ancient art, it is still important today. It has several

benefits for students, including helping in weight management, boosting the immune system,

improving memory and concentration, and reducing stress and depression. It comprises a set

of spiritual, physical, and mental practices that can help one to channelize their body and its

functioning in a better way.

Some of the stark benefits of yoga that college students can experience while practicing it

routinely are:

Reducing Stress, Adding Confidence, Enhancing Concentration, Instilling Self-Control,

Improving Memory, Improves Metabolism, Managing Time, Better Posture and Strengthens

Endurance. The student who is doing yoga on a regular basis would have a lot of advantages

compared to those who don’t do yoga. Compassion, Curiosity, Perseverance are also th benefits

for regular yoga practitioner. When it comes to yoga, you need to have a strong commitment

and determination in order to do it regularly.

The practice of yoga involves forming various body postures, slow stretching

movements, breathing exercises that can at times lead to progressive relaxation and meditation.

Various techniques in yoga have been documented to help in stress management. These

techniques work at an individual level and also at a collective level to ensure that there

is significant respite from the condition of extreme stress. They help in relieving the physical

as well as the psychological negative effects of the problem by ensuring a healthy and

productive response to the stress stimuli. All these specific techniques are meant for a specific

purpose and they culminate into a higher awareness of what is happening to oneself during

stress – emotionally, physically, mentally and energetically.

In the present study the researcher is keen to know the causes of stress and role of yoga practices

in managing stress among degree college students because after completion of degree, the

students are going to enter the work sector they need to manage work as well as their life. The

27
knowledge gained will be beneficial to the students to cope up with stress by adopting yoga

practices in their day to day life.

1.1 STATEMENT OF THE PROBLEM:

The statement of the problem is; “Effectiveness of Yoga in Stress Management among

Degree College Students.”

1.2 SIGNIFICANCE OF THE PROBLEM:

Stress is the way that we react physically, mentally and emotionally to various conditions,

changes and demands in our lives. There are numerous causes of stress for college students.

Many students experience varying levels of stress each semester. Forgetfulness, loss of mental

concentration, anxiety and fear, depression, extreme anger and frustration, family conflict,

social withdrawal, and loss of interest in activities, headaches, sweaty palms, anxiety,

depression, inability to concentrate, Suicide.

The effects of Stress are summarised in two forms; (1) Physical effects of stress: Low energy
levels,Headaches,Stomach Aches and nausea,Insomnia,Chest pains, Frequent colds or other
illnesses, Shaking or sweating hands,etc. (2) Physiological effects of Stress:
Depression,Anxiety,Problems with cognitive functioning (being unable to concentrate or learn
as well as you normally would),Changes in behaviour ,such as being irritable, angry, hostile,
frustrated or withdrawn, etc.
Yoga is termed as a “Stress Management Tool” and nowadays it is being used in Western world

too as a major alternative to allopathic drugs. Yoga provides a unique way of managing stress

through pranayama (A breathing technique), in this technique an individual does slow and

steady breathing steady- like inhaling through one nostril and exhaling through another.

Besides there are fast breathing movements like intake of air through nostrils and

exhaling through mouth at fast pace, this way air is passed properly through blood

28
capillaries and the person feels himself / herself in light mode i.e. he / she feels that there

is no burden over their mind and soul.

Dhyana (Meditation) is also a good method of controlling stress; in this part of Yoga

a person sits comfortably and thinks of a favourite place. The calming and the extra dose

of oxygen increases the brain’s thinking ability. Some techniques of time management may

help a person to control stress. Yoga can improve digestion, strengthen immunity, help in

effective elimination of toxic wastes and also increase lung capacity. Effective use of this

practice can also reduce the chances of stress culminating in anxiety and depression.

Hence it is the need of the hour to understand the power of yoga to cope up with stress in day

to day life. It is observed that Stress not only affects the academic achievement of the students

at any level of education but it affects the overall personality of the students and they are not

able to cope up with the stress in their education and with changing situations of the life.

Researches have proved that Yoga is much helpful in stress management not only to deal with

academic challenges but it helps the individual in every walk of life. So the researcher is

interested to know the effectiveness of Yoga in managing stress among degree college students

in the present study.

1.3 RESEARCH OBJECTIVES :

The research objectives of the present study are;

1. To find out the causes of stress among degree college students.

2. To study the effectiveness of yoga in managing stress among degree college students.

3. To compare the perspective of degree college students towards the effectiveness of

yoga in coping with stress.

4. To study the relationship between yoga and stress management among degree college

students.

29
 5. To study the relationship between yoga and stress management among degree college

students as per gender.

Variables: Yoga, Stress Management

1.4 DEFINITIONS, ASSUMPTIONS, LIMITATIONS AND DELIMITATIONS:

Definitions:

The following terms are defined as used in this study-

● Effectiveness :- Effectiveness means efficiency of any activity to achieve the goal. It is

the ability to be successful and produce the intended results.

● Yoga:-Yoga is a common mind-body strategy. Yoga includes Asanas composed of

physical postures. It is internal concentration with the goal of being in the moment and

clearing away thoughts and worries. It is constantly taking the practitioner a step closer

to being aware of the divinity residing in their inner heart and soul.

● Stress management: - The ability of managing stress by using stress coping strategies

such as yoga, meditation is termed as stress management. Stress is the natural reaction

of the individual towards life situations. It is caused by various factors such as family

pressure, peer pressure, academic pressure, physical health, life situations etc.

● Degree College Students: - Degree college students are the students who have passed

12th Standard and now they have to study three years to complete their graduation.

Assumptions:

It is assumed that the students would respond honestly and to the best of their knowledge.

Limitations:

1. The study involves a relatively small sample size.

2. Due to the pandemic larger population as the sample is prevented.

30
Delimitations:

1. The present study is based on the effectiveness of yoga in coping stress among degree

college students.

2. Data for the present study is collected using a self-prepared questionnaire.

3. The area selected for present study is Thane city.

4. The relevant data for the study is collected from English medium degree college students.

1.5 THE HYPOTHESIS:

1. There is no significant difference in the perspective of degree college students towards

effectiveness of yoga in coping with stress among degree College students.

2. There is no significant relationship between yoga and stress management among degree

college students.

3. There is no significant relationship between yoga and stress management among degree

college students as per gender.

1.6 REVIEW OF RELATED LITERATURE:

A literature review was published in 2011 that looked at all the randomized controlled trials

and clinical trials till that time which has studied the effects of yoga on stress management. The

study summarized the results from 8 such trials and found positive effects of yoga though there

were methodological shortcomings and the number of studies was too small. Since 2011,

several additional studies have been published in this area. Hence, the purpose of this review

was to look at these additional studies and examine whether yoga can be an alternative and

complementary approach for managing stress.

The impact of coronavirus disease 2019 (COVID-19) pandemic has raised health concerns

worldwide. Medical and allied health professional schools are seeking ways to alleviate stress

31
and improve the quality of life among students. The effects of yoga have proven to be

successful against stress. The authors reviewed existing literature and official documents,

which mostly focussed on the effect of yoga among students. Mental stress among students is

known to be higher than that of the general population. Sudden changes due to the pandemic

are likely to have a significant impact on students. Uncertainties concerning teaching, learning

and assessment generate stress and anxiety, and social distancing further contributes to

loneliness. Yoga has gained recognition not only in improving mental health and quality of

life, but it also helps in improving respiratory and immune health.

Although many published studies examined the psychophysiological effects of yoga among

students; only a few colleges have incorporated yoga into an integrated curriculum for a holistic

approach. In response to the COVID-19 crisis, the use of yoga for stress reduction and immune

modulation should be considered as a complement to other treatments. There is a need to

integrate yoga into college curricula to prepare physically fit and mentally sound prospective

citizens and professionals.

Some of the research studies related to the present study are presented below;

Sarkar S, Sa B, Singh K, Gaur U, Bharatha A, Victor V, Rahman S, Azim Majumder

MA. (2021), has emphasised that Yoga is now valued and recognised as an integrated science

in global health sectors, especially in medical education. In 2014, the General Assembly of the

United Nations proclaimed June 21 the 'International Day of Yoga' to raise awareness of global

mental health. Yoga deserves a prominent place in the curriculum of all health professional

education. Incorporating yoga in health sciences education will help future professionals to

take a positive healthcare approach and disperse this positivity to their patients and

communities. In India, the land where yoga originated, the Ministry of AYUSH (Ayurveda,

Yoga and Naturopathy, Unani, Siddha and Homoeopathy) integrated yoga in health

professional education as an ancient healing wisdom with modern scientific medicine. To

32
implement this, various universities in India developed integrated curricula with all the medical

and health professional sciences to build a holistic integration with positive outcomes.

Tripathi, M. N., Kumari, S., & Ganpat, T. S. (2018), reviewed studies and concluded that

Stress affects college students’ physical, mental, social, and intellectual health. College

students will not always possess the necessary stress management skills and coping strategies.

Physical activity is one coping strategy that is perhaps underutilized by many college students.

Many systematic reviews and different studies on effects on yoga for stress management in

college students revealed positive effects of yoga (as a mind-body intervention) on stress

reduction in college students.

Yoga holds potential as a self-empowering, non-pharmacological method for enhancing stress

management, and wellness in college students. It was reported that Pranayama training

decreases sympathetic activity, resulting in mental relaxation and decreased autonomic arousal

thereby, decreasing force fluctuations during isometric contraction. In addition, it was revealed

that regular practice of yoga has beneficial effects on both phases of the menstrual cycle by

bringing parasympathetic dominance and psychological well-being, probably by balancing

neuro-endocrinal axis. Yogic practices play an important role in enhancing emotional

sensitivity, sustained attention, mental performance and balanced personality traits among

students, thus paving the way for their academic excellence. Yoga also reduces perceived stress

and negative effects in college students thereby improving psychological well-being in them.

Based on the yoga therapy could be suggested for college students and may include following

yogic practices:

● Prayer and Kapalbhati Kriya (frontal brain cleansing), Agnisar Kriya (activating the

digestive fire)

● Hands in and out breathing, hands stretch breathing, ankle stretch breathing

33
 ● Jogging, forward and backward bending, side bending, twisting

● Surya namaskar (salutations to the sun practice)

● Tadasan (palm tree pose), Vrikshasana (tree pose), Padahastasan (hand to foot pose),

Ardha Chakrasana (half wheel pose), Bhujangasana (cobra pose), Shalabhasana

(locust pose)

● Quick Relaxation Technique

● Nadi Shuddhi Pranayama (psychic network purification), Sheetali Pranayama

(cooling breath), Seetkari Pranayama (hissing breath), Bhramari Pranayama

(humming bee breath)

● Om Meditation

● Closing Prayer.

Sheela Joice P P, Khaleel Ahmed Manik, Sudhir PK (2018), studied the influence of yoga

in attention, concentration, and memory of medical students. Materials and Methods: A total

of 100 healthy medical students in the age group of 17–23 was considered for the study. They

were trained to practice yoga technique for 12 weeks, and their attention, concentration, and

memory were assessed using Postgraduate Institute memory scale before and after intervention

at Annapoorana Medical College, Salem, Tamil Nadu, India. The results showed statistically

significant improvement in attention, concentration, and memory of yoga group (P < 0.001)

when compared with the control group. This study suggests that after practicing yoga there was

a significant improvement in attention, concentration, and memory. These changes may be due

to personality development, higher concentration, and reduction of distraction thoughts (mind

wandering) due to yoga training.

34
Rachel E. Maddux Daiva Daukantaite and Una Tellhed (2017) , conducted a study on the

effects of yoga on stress and psychological health among employees: an 8- and 16-week

intervention study. This study investigated the effects of 8- and 16-week gym yoga on stress

and psychological health. Design and Method: Ninety individuals reporting moderate-to-high

stress were randomly assigned to 16 consecutive weeks of yoga, or to a waitlist crossover group

who did not practice yoga for 8 weeks then practiced yoga for 8 weeks. Stress and

psychological health variables were assessed at baseline, 8 weeks, and 16 weeks. Results:

Significant reductions in stress and all psychological health measures were found within the

Yoga group over 16 weeks. When compared to the control group, yoga practitioners showed

significant decreases in stress, anxiety, and general psychological health, and significant

increases in well-being. The group who did not practice yoga showed significant decreases in

stress, anxiety, depression, and insomnia after they crossed over and practiced yoga for 8

weeks. Conclusions: Gym yoga appears to be effective for stress amelioration and promotion

of psychological health among workers experiencing stress.

Saleh, Camart, & Romo, (2017), through their study mentioned that University students often

face different stressful situations and preoccupations: the first contact with the university, the

freedom of schedule organization, the selection of their master's degree, very selective fields,

etc. The purpose of this study is to evaluate a model of vulnerability to stress in French college

students. Stress factors were evaluated by a battery of six scales that was accessible online

during 3 months. A total of 483 students, aged between 18 and 24 years (Mean = 20.23,

standard deviation = 1.99), was included in the study. The results showed that 72.9, 86.3, and

79.3% of them were suffering from psychological distress, anxiety and depressive symptoms,

respectively. More than half the sample was also suffering from low self-esteem (57.6%), little

optimism (56.7%), and a low sense of self-efficacy (62.7%). Regression analyses revealed that

life satisfaction, self-esteem, optimism, self-efficacy and psychological distress were the most

35
important predictors of stress. These findings allow us to better understand stress-vulnerability

factors in students and drive us to substantially consider them in prevention programs.

Manpreet Kaur, Dr. Rajesh Kumar (2016), conducted research which helps in

understanding how yoga can improve mood, reduce stress and control anti- social behaviour in

human beings as compared to those who lack meditation sessions in their routine, all the more

in women in prison, since women (and men) prisoners need constant emotional and

psychological therapies to guard their anti- social instincts in future. The result indicated

positive and encouraging changes in the health of female prisoners in Delhi reported after

practicing meditation, yoga and such techniques aiding stress management. Participation in

physical activity on a regular basis is one of the primary factors in maintaining sound health in

modern society.

Stress affects college students’ physical, mental, social, and intellectual health. College

students will not always possess the necessary stress management skills and coping strategies.

Physical activity is one coping strategy that is perhaps underutilized by many college students.

Many systematic reviews and different studies on effects on yoga for stress management in

college students revealed positive effects of yoga (as a mind-body intervention) on stress

reduction in college students.

Through the study conducted by Yaribeygi, Panahi, Sahraei, Johnston & Sahebkar, (2017);

Call, Miron, & Orcutt, (2014), researchers have found out that college students often endure

high levels of stress while completing their coursework. This can negatively impact their

mental and physical health, resulting in problems including high blood pressure, heart disease,

anxiety, and depression. Most public universities offer inadequate, inaccessible services to

support the needs of their students due to factors including a lack of funding, low space, and

staffing issues. Yoga is a practice that involves linking the breath to movement, and previous

36
studies suggest that it can be instrumental in managing stress. This mixed-methods study

sought to understand yoga’s impact on stress management. Participants were college students

(N=8) ages 18-40 years who were recruited using purposive, convenience sampling and

enrolled in a bachelor's-level yoga class at the University of Southern Maine during the time

of this study. Subjects completed two online questionnaires--a pre-test (N=8) and a post-test

(N=2)--that consisted of scale and short-answer questions. Data was analysed using SPSS and

thematic analysis. Three major themes were drawn from the data, including how students

define stress management, types of stress-management activities, and the benefits of a regular

yoga practice. Due to limitations including small sample size, attrition, and poor

generalizability, no statistically significant conclusions were drawn.

37
 CHAPTER-2
DESIGN OF STUDY

38
2. DESIGN OF STUDY:

Method of the study- Research methods are specific procedures for collecting and analyzing

data. Developing research methods is an integral part of research design. According to C. V.

Good, “Research is a careful, critical, disciplined inquiry, varying in techniques and methods

according to the nature and conditions of the problem identified, directed towards the

clarification or resolution or both of the problem". In the words of Redman and Mory,

“Research is a systematized effort to gain new knowledge”.

Classification of educational research by method: According to method research can be

categorized into following types

1. Historical research 2. Descriptive research 3. Experimental research

Researcher has made use of the Experimental method and single factor design for the present

research.

Experimental research: The relationship between independent variable and dependent

variable can be studied by this experimental method. In this type of research the researcher

manipulates one variable to study the effect of the manipulation of another variable. According

to L. R. Gay “In experimental manipulate at least one independent variable controls other

relevant variables and observes the effect on one or more dependent variables”.

Single factor method is Experiments in which one and only one predictor variable’s level is

manipulated.

Population- In order to collect the requisite data for any research problem, the researcher has

to sample the population concerned. A population refers to any collection of specified groups

of human beings or of non-human entities searched as objects, educational institutions, time

39
units, geographical areas and salary drawn by individuals. After defining a population and

listing all data for the units the researcher selects a sample of units from the overall list. The

study process of such a selection is called sampling. In order to serve a useful purpose, sampling

should be unbiased or representative. So the sampling is the process of selecting a number of

participants for a study in such a way that they represent the longer group from which they are

selected. In the present study the researcher selected degree college undergraduate students

from Thane city.

Sample of the study- Sample comprises a small proportion of individuals, items or events

selected for the study from a larger group referred as a population. By observing the

characteristics of the sample, inferences can be made about the characteristics of the entire

population from which it is drawn. The researcher used a random sampling method for the

present study. The college was English medium, degree college students of Arts, Science and

Commerce located in Thane region. Degree College Students studying in Thane city were

randomly selected to collect data for the present study. The sample size for the present study

was 80 degree college students studying in Thane city.

Tool of the study- Survey was conducted through Questionnaire (Pre test and Post test) in

google form as a tool for the present study in order to collect relevant data for present research,

due to Covid 19 restrictions. The questions were of a general nature and hence were relatively

free of content specific to any subpopulation group.

Pre Course (level of stress before yoga course) - 12 Statements

Post Course (level of stress after yoga course) - 11 Statements

A yoga module [prayer, Surya namaskar, yogasana + pranayama + meditation ] was shared

daily for an hour in the afternoon with the experimental group for 30 hours/3 days a week/45

40
min. In the beginning , a survey was done with a questionnaire, considered as a Pre-test where

80 students were asked to fill the form. It was considered a Pre-course.

A yoga course was conducted for 30 hours and then after the course was completed, again a

survey through questionnaire was conducted, Post-test – Post Course.

Pre Course Questionnaire:

1. Do you feel confident about your ability to handle your personal problems?

2. Do you get the feeling of loss of interest in your hobbies?

3. Do you get the feeling of worthlessness?

4. Do you feel that nobody is bothered about you?

5. Do you have fear of examinations?

6. Do you plan to study before your exam?

7. Do you feel inferior when you score less?

8. Do your friends tease you when you score less?

9. How often do you share your personal problems with your friends?

10. Are you afraid that your parents will not like you if you don't fulfill their expectations?

11. Do you freely discuss your problem with your family members?

12. Do you feel yoga will help you in coping with stress?

Post Course Questionnaire:

1. Did you attend a Yoga Course?

2. Duration

3. Do you practice Yoga?

4. Do you think practicing yoga is good for your health and mind?

5.How often do you practise yoga?

6. For you yoga is what type of activity?

7. Which yoga asanas do you practice?

41
8. Are you aware that yoga practice helps your body withstand stress,tension and fright against

stress related pain?

9. Are you able to manage stress?

10.Do you think that your anger is controlled by practising yoga?

11.Do you think that yoga practice has increased your concentration in studies?

42
 CHAPTER-3

ANALYSIS AND INTERPRETATION OF

DATA

43
3. ANALYSIS AND INTERPRETATION OF DATA:

The study was conducted on a sample of 80 undergraduate students studying in Thane city.

Survey was conducted through a google form questionnaire which was circulated among the

students. The questions were of a general nature and hence were relatively free of content

specific to any subpopulation group.

Pre Course (level of stress before yoga course)

Post Course (level of stress after yoga course)

A yoga module [prayer, Surya namaskar , yogasana + pranayama + meditation ] was shared

daily for an hour in the afternoon with the experimental group for 30 hours/3 days a week/45

min. In the beginning , a survey was done with a questionnaire, considered as a Pre-test where

80 students were asked to fill the form. It was considered a Pre-course. A yoga course was

conducted for 30 hours and then after the course was completed, again a survey through

questionnaire was conducted, Post-test – Post Course. 30 degree college students completed

the yoga course.

The relevant data collected from degree college students was analysed on the basis of

objectives and hypothesis testing.

44
(I) Objective based Analysis:-

Objective 1-To find out the causes of stress among degree college students.

Pre Course questionnaire to check the stress level:

Table No. 1 Showing Analysis based on causes of stress among degree college students

Sr. No. Statement Response in Percentage (%)

Always Sometimes Never

1. Do you feel confident about your ability 51.8 41.2 7.1

to handle your personal problems?

2. Do you get the feeling of loss of interest 14.1 57.6 28.2

in your hobbies?

3. Do you get the feeling of worthlessness? 18.8 48.2 32.9

4. Do you feel that nobody is bothered 15.3 56.5 28.2

about you?

5. Do you have fear of examinations? 30.6 51.8 17.6

6. Do you plan to study before your exam? 55.3 32.9 11.8

7. Do you feel inferior when you score 23.5 55.3 21.2

less?

8. Do your friends tease you when you 4.7 25.9 69.4

score less?

9. How often do you share your personal 23.5 61.2 15.3

45
 problems with your friends?

10. Are you afraid that your parents will not 27.1 35.3 37.6

like you if you don't fulfil their

expectations?

11. Do you freely discuss your problem 41.2 35.3 23.5

with your family members?

12. Do you feel yoga will help you in coping 52.9 10.6 36.5

with stress?

Statement No. 1 Do you feel confident about your ability to handle your personal problems?

Figure No. 1. Showing ability to handle personal problems

46
For the above question 51.8% of the degree college students felt that they can handle their

personal problems with confidence while 41.2% were not that confident and 7.1% were not

able to handle personal problems.

Statement No. 2 Do you get the feeling of loss of interest in your hobbies?

Figure No. 2. Showing loss of interest in hobbies

For this 57.6% students felt that sometimes there is loss of interest in hobbies while 14.1% felt

it always and 29.2% never felt loss of interest in hobbies

Statement No. 3 Do you get the feeling of worthlessness?

Figure No. 3. Showing feeling of worthlessness among degree college students

In this 48.2% answered as they felt their worthlessness sometimes while 18.8% felt it always.

47
Statement No. 4. Do you feel that nobody is bothered about you?

Figure No. 4. Showing feeling among degree college students that nobody is bothered

15.3% students feel that nobody is bothered about them, 56.5% feel that it happens sometimes

while 28.2% don’t feel such a thing at all.

Statement No. 5 Do you have fear of examinations?

Figure No. 5. Showing analysis about fear of examination among degree college students

30.6% students have the fear of examinations always, while 51.8% have it sometimes.

48
Statement No. 6 Do you plan to study before your exam?

Figure No. 6. Showing analysis based on planning before exam

55.3% students always plan for studying before exams, while 32.9% do it sometimes and

11.8% never do it.

Statement No. 7 Do you feel inferior when you score less?

Figure No. 7. Showing feeling of inferiority among degree college students

49
23.5% students feel inferior when they score less in exams, 55.3% feel it sometimes while

21.2% never feel that way.

Statement No. 8 Do your friends tease you when you score less?

Figure No. 8. Showing analysis about teasing by friends

On this 69.4% have replied that their friends never tease them for less score,but 25.9% replied

yes sometimes and 4.7% have replied as always.

Statement No. 9. How often do you share your personal problems with your friends?

Figure No. 9. Showing analysis about sharing problems with friends

50
61.2% students do share their personal problems with their friends but sometimes while 15.3%

never share it.

Statement No. 10 Are you afraid that your parents will not like you if you don't fulfill their

expectations?

Figure No. 10. Showing fear about parents

27.1% of the students are afraid of the fact that their parents will not like them if they don’t

fulfil their expectations and 35.3% have that feeling sometimes.

Statement No. 11 Do you freely discuss your problem with your family members?

Figure No. 11. Showing analysis about discussing problems with family members

51
35.3% students are sometimes hesitant to discuss their problems with their family members,

23.5% never discuss their problems with their parents while 41.2% always discuss it as they

have trust in them.

Statement No. 12. Do you feel yoga will help you in coping with stress?

Figure No. 12. Showing analysis about role of yoga in coping with stress

Pretest questions were pertaining to checking the stress level that students are going through

and by asking the questions about yoga and its importance. Here the students have answered

in the following way;

52.9% of students answered that yoga will always help them in coping with stress.

52
36.5% students said that it will help them sometimes while 10.6% students responded that it

will never help them to cope with stress.

Objective 2 - To study the effectiveness of yoga in managing stress among degree college

students.

Post Course questionnaire designed to check the stress level after the Yoga course:

Table No. 2 Showing effectiveness of yoga in stress management

Sr. No. Statement Response (%)

Yes Maybe/ No

Sometimes

1. Did you attend a Yoga Course? 31.9 - 68.1

2. Do you practice yoga 26.4 56 17.6

3. Do you think practicing yoga is good for 94.9 - 5.1

your health and mind?

4. Are you aware that yoga practice helps 87.9 8.8 3.3

your body withstand stress, tension and

fright against stress related pain?

5. Are you able to manage stress? 62.6 22 15.4

53
 6. Do you think that your anger is controlled 61.5 11 27.5

by practising yoga?

7. Do you think that yoga practice has 61.5 30.8 7.7

increased your concentration in studies?

*Yes - 2 marks, Maybe/Sometimes -1 mark, No - 0 marks*

Figure No. 13 Showing number of degree college students who attended yoga course

31.9% of degree college students attended the Yoga course from the students who had

answered the Pre Course questionnaire.

54
 Figure No 14. Showing percentage of students who practice yoga

Those students who practiced yoga even before the course were 26.4% ,56.5% practiced it

sometimes while 17.6% never practiced yoga.

Figure No. 15 Showing analysis that practicing yoga is good for health and mind

Here the students informed that nearly 94.9% think that practicing yoga is good for health.

55
 Figure No. 16 Showing percentage that Yoga helps body to withstand stress,tension and

fright against stress related pain

Here the students informed that 87.9% know that Yoga practice helps our body to withstand

stress etc. while 8.8% are not sure and 3.3% are not aware.

Figure No. 17 Showing analysis based on ability to manage stress

62.6% of the students say that they are able to manage their stress, after the course and

continuous practice of yoga every day.

56
 Figure No. 18 Showing analysis that anger can controlled by practicing yoga

61.5% of the students say that they can control their anger by practicing yoga.

Figure No. 19 Showing percentage that yoga increases concentration in studies

Similarly, 61.5% of students say that their concentration in studies increased due to their yoga

practice.

57
(II) Hypothesis Testing:-

Objective 3 - To compare the perspective of degree college students towards the

effectiveness of yoga in coping with stress.

Hypothesis 1 - There is no significant difference in the perspective of degree college

students towards effectiveness of yoga in coping with stress among degree College

students.

Table No.3 Showing comparison between perspective of degree college students towards the

effectiveness of yoga in coping with stress

Perspective Mean N sd t calculated t Remark

towards tabulated
effectiveness
of Yoga

Pre Test 12.53 80 2.67 0.9739 1.962 at Not

0.05 level Significant
and
Post Test 16.33 30 1.35 2.581 at 0.01
level

Interpretation: It is indicated from the above table that t calculated value is less than t tabulated

value so Hypothesis 1 is accepted. That means there is no significant difference in the

perspective of degree college students towards the effectiveness of yoga in coping with stress.

Above table indicates that Post Test Mean value is more than Pre Test Mean value.

58
Objective 4 - To study the relationship between yoga and stress management among

degree college students.

Hypothesis 2 - There is no significant relationship between yoga and stress management

among degree college students.

Table No. 4 Showing relationship between yoga and stress management among degree

college students

Variables Mean N r r Remark

calculated tabulated

Pre Test 12.83 0.3793 0.3610 at 0.05 level Significant

30 and at 0.05 level
0.4628 at 0.01 level

Post Test 16.33

Interpretation: Above table shows that r calculated value is greater than r tabulated value at

0.05 level. Hence Hypothesis 2 is rejected. That means there is relationship between yoga and

stress management among degree college students.

Objective 5 - To study the relationship between yoga and stress management among

degree college students as per gender.

Hypothesis 3 - There is no significant difference in the relationship between yoga and

stress management among degree college students as per gender.

Table No. 5 Showing relationship between yoga and stress management among degree

college students as per gender

Gender N Mean N r value z z Remark

calculated tabulated

Female 15 18 0.4093 0.9889 0.8365 Significant

30

Male 15 14.64 0.2402

59
Interpretation: Above table indicates that z score calculated value is greater than z score

tabulated value. Hence Hypothesis 3 is rejected. That means there is a significant difference in

the relationship between yoga and stress management among degree college students as per

gender.

60
 CHAPTER-4
FINDINGS OF THE STUDY

61
4. FINDINGS OF THE STUDY:

Findings based on Objectives of the study are presented below-

Almost All degree college students;

● Agreed that practicing yoga is good for your health and mind

● Answered that Yoga practice helps the body withstand stress,tension and fright against

stress related pain.

Many degree college students;

● Were confident about their ability to handle their personal problems.

● They could plan their studies before the exams.

● They could freely discuss their problems with family members.

● They also felt that yoga helped them in coping with stress.

● Practice Yoga.

● Were able to manage stress.

● Responded that anger is controlled by practicing yoga.

● Replied that yoga practice helps in improving their concentration in studies.

Average degree college students;

● Were afraid of examinations.

● They felt inferior on scoring less marks

● They shared their problems with friends.

● They were afraid that their parents would not like it if they didn't fulfill their

expectations.

Few degree college students;

● Felt loss of interest in hobbies

● Felt worthlessness

62
 ● Felt that nobody is bothered about them.

● They answered that their friends tease when they score less marks in the exam.

The study also revealed interesting data related to yoga asanas practiced by degree college

students which is presented in the following figure.

Figure No. 20 Showing Yogasanas practiced by degree college students

The post test findings shows that 5.5% of the degree college students practised yoga asanas for

30 hours , while 15.4% students practised for 10 hours.

35.9% students practised daily, 20.5% practised weekly.

46.2% students consider yoga as physical activity, 25.6% consider it as psychological activity,

7.7% consider it as emotional activity, 2.53% consider it as social activity while 17.9% term it

as spiritual activity.

Findings based on Hypothesis of the study-

● There is no significant difference in the perspective of degree college students towards

the effectiveness of yoga in coping with stress. Post Test Mean value is more than Pre

Test Mean value that means Yoga Practices are effective in dealing with stress.

63
● There is a significant relationship between yoga and stress management among degree

college students.

● There is a significant difference in the relationship between yoga and stress

management among degree college students as per gender.

64
 CHAPTER 5

DISCUSSIONS AND CONCLUSION

65
5. DISCUSSIONS AND CONCLUSION:

The findings of the study show that degree college students were having more academic stress

in comparison to parental, peer and personal Stress. Almost all college students agreed that

practicing yoga is good for your health and mind. They also responded that yoga practice helps

the body withstand stress,tension and fright against stress related pain.Many degree college

students replied that anger is controlled by practicing yoga and agreed that yoga practice

helps in improving their concentration in studies.

It was also found that there is a significant relationship between yoga and stress management

among degree college students. Students who experienced yoga courses performed better. The

results are in tune with the earlier studies, which found that meditation, practiced over long

periods, produces definite changes in perception, attention, and cognition. Other studies

showed that yoga techniques are helpful in management of anxiety and improvement in

concentration.

It is also found that there is a significant decrease in perceived stress among students. This

clearly demonstrates the beneficial effects of yoga training on perceived stress among

undergraduate students. So it is suggested that yoga modules should become a regular feature

in schools and colleges. Yoga has proved to be a blessing for the people suffering with stress

even in the present modern world. Swami Ramdev, Yoga Synergy in Medical Science (2007)

revealed that Yoga and Pranayama are not merely physical exercises but they strongly

influence our consciousness. Yoga has a direct positive impact on our thinking. Yoga has led

to a lot of reduction in stress levels.

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 CHAPTER 6

SUGGESTIONS

67
6. SUGGESTIONS:

★ Examinations conducted in the college should be on time. Give a time gap between two

exams for studying.

★ Teachers don’t give too much workload to students that will increase their pressure.

★ Plan wisely for exams.

★ Don’t feel inferior on scoring less , make use of learning strategies to improve academic

performance

★ Family members should try to understand their interests, specialties, and abilities so as

to avoid having too high expectations of them and causing them additional stress.

★ Under stress time, use any stress releasing strategy like talking to friends, listening to

music, doing hobbies etc.

★ If necessary, colleges can also refer students to professional consulting institutions.

Faculties take care of students, and they will try to be good with students

★ Practice good sleeping habits to ensure that you are well-rested. Sleep deprivation can

cause many physical and mental problems and can increase stress.

★ Family support is helpful for students faced with stress, no matter how they are

adaptable to the stress. While college students should take advantage of family support.

★ Exercise regularly that Physical activity can help to burn off the energy generated by

stress

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 CHAPTER 7

IMPLICATIONS OF THE STUDY

69
7 . IMPLICATIONS OF THE STUDY:

❖ Colleges are thus suggested to design a flexible course of career education based on

students’ future career development. This course must cover psychological, mental,

social, and cultural contents and be incorporated into formal curricula of each

department.

❖ College authorities should take care while preparing rules and regulations. It will not

hurt the minds of other students.

❖ Colleges should provide more support and care to help students cope with various

stressors and identify students having stress reactions as soon as possible. Besides,

through use of emotion related questionnaires, colleges can keep a close eye on

student’s physical and mental conditions and provide consulting services to avoid

development of physical or mental problems in students.

❖ Use Stress Reducing Techniques in a regular daily routine. Some of the techniques

are given below;

● Breathe deeply slowly and exhale out slowly.

● Deep breath helps you get plenty of oxygen and may give you instant stress

relief. For better results, as you breathe out, speak "rel-a-a-a-a-a-x" in your

mind very slowly. You can speak anything like 1-2-3-4-5 or Om or 5-4-3-2-1

or any God. Do it 10 times, you will feel stress relief immediately.

● Sit with your back straight in the Chair.

● Include time for stress reduction as a part of your schedule.

● Plan your strategies to overcome these stressors.

● Going on vacation for a few days.

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● Talk to your colleagues, friends, family members, teachers, neighbours, or

counsellors. This will reduce sadness.

● Physical activity plays a key role in reducing and preventing the effects of

stress. Take a walk for example Or do any activity that you like most.

● Consider gardening,jogging, swimming, cycling, dancing, playing table tennis,

mowing grass, playing with your dog or cat, or similar activities. Such

activities can relieve your tension.

● Exercising with stress balls is a good stress reduction technique.

● Avoid smoking, caffeine, alcohol and other stimulants.

● Maintain your sleep times.

● Eat healthy, nutritious, soft foods like vegetables and fruits daily.

● Take up a new hobby or interest to take your mind off things.

● Have some fun - meet your friends or do something you love.

● Take a look at your relationships with your colleagues - do you treat each

other with respect and consideration? If not, try to find a way to improve

relationships with your colleagues.

● Always maintain a smile.

● Listen to Soft music like Devotional music, Classical music or melody songs.

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CHAPTER 8

SUMMARY

72
8. SUMMARY:

Stress is an inevitable part of today’s fast life. In this age of globalization everywhere we feel

competition due to this people take any risk in order to win. Stress in academic institutions can

have both positive and negative consequences if not well managed. Yoga offers an effective

method of managing and reducing stress, anxiety and depression and numerous studies

demonstrate the efficacy of yoga on mood related disorders. Yoga and Meditation is a scientific

discipline of removing or eradicating stress and tension at its source.

College stressors have wide varieties, from academic work to uncertainty about the future, from

difficulties in interpersonal relationships to dating problems, from self-doubt to family issues,

and the list goes on. The techniques of yoga comprise of physical postures (asanas), breath

expansion and enhancement (pranayama), relaxation and meditation techniques (dhyana),

coupled with philosophy of simple and natural lifestyle management.

It is observed that Stress not only affects the academic achievement of the students at any level

of education but it affects the overall personality of the students and they are not able to cope

up with the stress in their education and with changing situations of the life. Researches have

proved that Yoga is much helpful in stress management not only to deal with academic

challenges but it helps the individual in every walk of life. So the researcher is interested to

know the effectiveness of Yoga in managing stress among degree college students in the

present study.

In the present study the researcher is keen to know the causes of stress and role of yoga practices

in managing stress among degree college students because after completion of degree, the

students are going to enter the work sector they need to manage work as well as their life. The

knowledge gained will be beneficial to the students to cope up with stress by adopting yoga

73
practices in their day to day life. Researcher conducted study on the Effectiveness of Yoga in

Stress Management among Degree College Students.

The objectives of the present study were;

1. To find out the causes of stress among degree college students.

2. To study the effectiveness of yoga in managing stress among degree college students.

3. To compare the perspective of degree college students towards the effectiveness of

yoga in coping with stress.

4. To study the relationship between yoga and stress management among degree college

students.

5. To study the relationship between yoga and stress management among degree college

students as per gender.

Experimental method and single factor design was used for the present research. The

researcher used a random sampling method for the present study. The college was English

medium, degree college students of Arts, Science and Commerce located in Thane region.

Degree College Students studying in Thane city were randomly selected to collect data for the

present study. The sample size for the present study was 80 degree college students studying

in Thane city.

Survey was conducted through Questionnaire (Pre-test and Post-test) in google form as a tool

for the present study in order to collect relevant data for present research, due to Covid 19

restrictions. The findings of the study revealed that degree college students were having more

academic stress in comparison to parental, peer and personal Stress. It was also found that there

is a significant relationship between yoga and stress management among degree college

students. Students who experienced yoga courses performed better.

The results obtained in the study were in tune with the earlier studies, which found that

meditation, practiced over long periods, produces definite changes in perception, attention, and

74
cognition. It is also found that there is a significant decrease in perceived stress among students.

This clearly demonstrates the beneficial effects of yoga training on perceived stress among

undergraduate students. So, it is suggested that yoga modules should become a regular feature

in schools and colleges. Yoga has proved to be a blessing for the people suffering with stress

even in the present modern world.

Your calm mind is the ultimate weapon against your challenges. So Relax.

75
 CHAPTER 9

BIBLIOGRAPHY

76
9. BIBLIOGRAPHY

● Acharya Raj Kumara Jain, (1997), Yoga and Ayurveda Prana Vayu Shodha

Sanschona, Delhi

● Gharote. M.L. (1974), Physical Fitness in Relation to the Practice of Related

Exercises, Ph.D.Thesis, University of Poona

● Gupta, N. Khera, S. Vempati, R. P., Sharma, R. & Bijlani, R. L. (2006), Effect

of yoga based lifestyle intervention on state and trait anxiety, The Indian Journal

of Physiology and Pharmacology, 50(1), 41-47

● Sharma, N. R., Yadava, A. & Hooda, D. (2005), Effect of Yoga on psycho-physical

functions. Journal of Indian Psychology, 23(1), 37-42

● Swami Ramdev, August, (2007), Yog in Synergy with Medical Science, Divya

Prakashan, Patanjali Yogpeeth, Maharshi Dayanand Gram, Haridwar

● Woolery, A., Myers, H. Sternlieb, B. & Zeltzer, L. (2004), A Yoga Intervention

for Young Adults with Elevated Symptoms of Depression, Alternative Therapies,

10(2), 60-63

● Yogendra, Yoga and Physical Education, Seventh Edition. The Yoga Institute Santa

Cruz, Bombay

Online References:

● https://www.healthline.com/health/fitness/yoga-for-stress#how-it-works

● https://pubmed.ncbi.nlm.nih.gov/15352751/

● https://www.magadhuniversity.ac.in/download/econtent/pdf/'Yoga%20in%20stress%

20management'%20pdf.pdf

● http://njppp.com/fulltext/28-1531306776.pdf

77
● https://www.jetir.org/papers/JETIR2004571.pdf

● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099103/

● http://data.conferenceworld.in/IFUNA18DEC16/P167-173.pdf

● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868218/

● http://ijrar.com/upload_issue/ijrar_issue_1867.pdf

● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017967/

● https://aquila.usm.edu/cgi/viewcontent.cgi?article=2321&context=dissertations&https

redir=1&referer=

● https://www.researchgate.net/publication/348976862_Effect_of_Yoga_Pranayam_on

_Stress_among_Undergraduate_Students

● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5868218/

● http://ijrar.com/upload_issue/ijrar_issue_1867.pdf

● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017967/

78
CHAPTER 10

APPENDICES

79
Pre Course Questionnaire:
1. Do you feel confident about your ability to handle your
personal problems? Never Sometimes Always

2. Do you get the feeling of loss of interest in your hobbies? Never Sometimes Always

3. Do you get the feeling of worthlessness? Never Sometimes Always

4. Do you feel that nobody is bothered about you? Never Sometimes Always

5. Do you have fear of examinations? Never Sometimes Always

6. Do you plan to study before your exam? Never Sometimes Always

7. Do you feel inferior when you score less? Never Sometimes Always

8. Do your friends tease you when you score less? Never Sometimes Always
9. How often do you share your personal problems with your
friends? Never Sometimes Always
10. Are you afraid that your parents will not like you if you
don't fulfill their expectations? Never Sometimes Always
11. Do you freely discuss your problem with your family
members? Never Sometimes Always

12. Do you feel yoga will help you in coping with stress? Never Sometimes Always

80
Post Course Questionnaire:
Maybe/
1. Did you attend a Yoga Course? Yes Sometimes No
2. Duration
Maybe/
3. Do you practice Yoga? Yes Sometimes No
4. Do you think practicing yoga is good for your health and Maybe/
mind? Yes Sometimes No
5.How often do you practise yoga?
6. For you yoga is what type of activity?
Maybe/
7. Which yoga asanas do you practice? Yes Sometimes No
8. Are you aware that yoga practice helps your body withstand Maybe/
stress,tension and fright against stress related pain? Yes Sometimes No
Maybe/
9. Are you able to manage stress? Yes Sometimes No
10.Do you think that your anger is controlled by practising Maybe/
yoga? Yes Sometimes No
11.Do you think that yoga practice has increased your Maybe/
concentration in studies? Yes Sometimes No

81