Introduction to my 2 week yoga at your work desk email course. If you are interested to register for this course, please visit, http://harnessingyourpotential.wordpress.com/2013/02/02/stay-fit-through-yoga-at-work-desk-2-week-email-course/

1. Day 0 - Introduction
WorkDesk Yoga
Stayfit thro Yoga @Work
Email Course
17 Feb 2013, Bangalore
http://harnessingyourpotential.wordpress.com
Gratefully acknowledge all the copyright owners of the images used in this presentation via Google Images

2. 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!

3. 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!

4. 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.

5. Course Overview (1/2)
Day1 Anatomical Name of the technique Benefits
Focus
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 Tap the power of your sub-conscious
meditation & unconscious mind; Beat stress; Keep
smiling under difficulties
5 Neck & Hand-presses; finger Strengthens neck muscles; helps cure
Shoulders stretches; wrist stretches; RSI /Carpal Tunnel Syndrome; aids in
jalandharabandha reducing spondolysis
6 Arms, Chest Garudasana; Gomukhasana Helps cure RSI /Carpal Tunnel
Syndrome;

6. Course Overview (2/2)
Day Anatomical Name of the technique Benefits
Focus
7 Spine, Waist Twists (standing + seating), Keep your spine supple; eases back
Side-bends; Hip circles pain
8 Spine, Waist, Tadasana; Padangushtasana; Corrects posture; flexes spine & thigh
thighs Trikonasana; Virabhadrasana muscles; reduces waist size;
9 Neck & Spine Cat-stretch; Cow-stretch Helps reduce neck pain; flexes spine;
10 Head, Spine, Desk stretches; leg stretches; Cures headaches; builds strength;
Legs sitting Pawanamuktasana; calms mind
sitting Prasarithapadasana
11 Eyes Eye exercises Releases tension in eye muscles

7. 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):

8. 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!

9. How Do You Know If It Is Working?
You decide
•If you feel good, continue
•Else, stop!

10. 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

11. 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

12. 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”™

13. 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
http://harnessingyourpotential.wordpress.com