WorkDesk Yoga Stayfit thro Yoga @Work

Email Course 17 Feb 2013, Bangalore

Gratefully acknowledge all the copyright owners of the images used in this presentation via Google Images

Day 0 - Introduction

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What You Will Learn & Should Expect

• Learn simple techniques to improve flexibility, muscle strength

• Proven techniques, by several practitioners (works for me too!)

• Techniques that are based on & adapted from yoga

• Techniques that can be implemented at your work desk.

SIMPLE, PROVEN, YOGA @ YOUR DESK!

What Not To Expect

• Don’t expect results that are advertised by yoga studios!

• You may not ‘lose’ weight or inches drastically

• The course is NOT a replacement for a yoga class!

Do’s & Don’t’s

• ‘Almost’ anybody can do these exercises • If you have any medical condition, don’t do any of

these exercises without consulting your doctor • Give at least 2 hours gap after your meals • Take off your shoes, socks & belt • Listen to your body. It is the best judge of what is

working for you & what is not! – If something works, continue doing it – If something does not work, lose it.

• Use common sense

Disclaimer: You are following these tips at your own risk. There is a chance of injury in some cases. You are soley responsible for any such injuries.

Course Overview (1/2)

Day1

Anatomical Focus

Name of the technique Benefits

1 Spine Sitting straight Keep your spine supple; eases back pain

2 Mind & Body Deep breathing Calms your mind; brings focus; sharpens decision making; boosts energy levels

3 Mind & Body Alternate nostril breathing Brings mental balance; boosts energy levels; brings smile on face

4 Mind & Body 3 universal techniques of meditation

Tap the power of your sub-conscious & unconscious mind; Beat stress; Keep smiling under difficulties

5 Neck & Shoulders

Hand-presses; finger stretches; wrist stretches; jalandharabandha

Strengthens neck muscles; helps cure RSI /Carpal Tunnel Syndrome; aids in reducing spondolysis

6 Arms, Chest Garudasana; Gomukhasana Helps cure RSI /Carpal Tunnel Syndrome;

Course Overview (2/2)

Day Anatomical Focus

Name of the technique Benefits

7 Spine, Waist Twists (standing + seating), Side-bends; Hip circles

Keep your spine supple; eases back pain

8 Spine, Waist, thighs

Tadasana; Padangushtasana; Trikonasana; Virabhadrasana

Corrects posture; flexes spine & thigh muscles; reduces waist size;

9 Neck & Spine Cat-stretch; Cow-stretch Helps reduce neck pain; flexes spine;

10 Head, Spine, Legs

Desk stretches; leg stretches; sitting Pawanamuktasana; sitting Prasarithapadasana

Cures headaches; builds strength; calms mind

11 Eyes Eye exercises Releases tension in eye muscles

Course Format

• Not more than 4 emails a day for 2 weeks

• Each email will describe just one tip!

• Standard email format will be followed:

– Tip Name:

– Method (How to?):

• describes the mechanics at physical level

– What to observe (Focus?):

• describes what you need to focus on at a mental level

– Brief theoretical explanation (wherever applicable):

Why It Will Work For You?

• I have experimented & gained successful results

• I combine these techniques ALONG WITH BREATHING – THIS IS THE KEY VALUE I BRING IN TO YOU!

How Do You Know If It Is Working?

You decide

•If you feel good, continue

•Else, stop!

How Am I Qualified To Teach?

• Yoga, Meditation, Pranayama practitioner for >20 years, >15 years, >3 years respectively

• Dramatically improved my health after suffering from spondolysis, lower back & upper back pain – thanks to Yoga!

• Researching on yoga techniques, adaptations, benefits intensively since the last 3 years

Testimonial First of all, Thank you so much for taking the Suryanamaskar class with so much of dedication and giving personal attention to each and everyone to ensure that we all got it right. I have actually learnt “Suryanamskar” now. I have tried learning this from various other sources before, but I have never quite understood the co-ordination of the yoga postures and the breath. This time when I have learnt it from you, I have completely understood it so well. There is a lot of difference I have felt since I have started doing the Suryanamaskara, I feel more lighter and energetic and don’t feel lazy and stressed out even after a hard day’s work. I have not yet missed doing the “Suryanamaskara” everyday since we started the class and I am sure I will be always doing it. Thanks for your selfless contribution in helping us with this learning. Last but not the least – Thank you so much for sending us the TIPs of the Day. It is really very helpful in remembering the basics and the do’s and don’t’s

…A PARTICIPANT FROM MY 2 WEEK SURYANAMASKAR WORKSHOP

Why Am I Doing This?

• Want to help at least a few to improve their mental & physical health by popularizing yoga for workplaces like IT sector

– By combining my marketing + writing skills, passion for yoga and a deep innate urge to contribute to your well-being

“HAPPY, HEALTHY, HELPFUL YOGA”™

For 1-1 Support:

Rajesh Sengamedu Rajesh dot sengamedu at gmail dot com

Please use this as your subject title, so it is easy for me to sort out emails:

SUB: HELP – YOGA @WORKDESK

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