Yoga Programs Series 5 Yoga for Office Workers by David Procyshyn Level: Beginner Duration: 6 Weeks Commitment Per Week: 3 Classes Goal: To help prevent the many problems created by sitting at the computer for long periods of time, including carpal tunnel syndrome, frozen shoulder, neck pain, head aches, back pain, chronic stress and chronic fatigue. If you already have one of these issues, this program will help alleviate the symptoms and potentially move you toward being pain-free. NOTE Some classes do require props; the props are listed with the class on the website. Focus: The best thing for your body is to do David’s class, ‘Yoga for Carpal Tunnel Syndrome’, often. It is by far the best class that you can do if you sit at a desk for more than four hours a day. The more often you do this class, the better you will feel. However, if you need a change, feel free to do the Alternative Class, particularly if it’s a class that you experience a lot of benefit from, or if it focuses on a problem area for you. As is the case with all classes, avoid pushing yourself. Make sure that even when you feel uncomfortable that you can relax and breathe deeply. Benefits: This program has one benefit in mind: to become (or remain) pain-free. The schedule is structured to target problem areas quickly by stretching muscles that are chronically tight and strengthening muscles that help re-align the body in a healthy way. When To Do Each Class: This program is meant to fit your schedule, so set up your yoga classes when they work for you. Keep in mind that it is best to plan a class when you have enough time both before and after the session to settle into and transition out of the class. Also, if your body is feeling tired or sore, it’s a good idea to rest. What are the Shorter Classes? We provide additional, shorter class options if you are looking to do more. Each one is chosen to complement that particular stage of your program by helping improve your body’s strength and flexibility. What are the Alternatives? Along with your weekly list of classes are alternatives - classes you can do if you would prefer, for whatever reason, to do a different class. What are the Meditations ? It is extremely helpful to add a meditation or relaxation to your daily practice, since the nervous system plays a key role in tension and pain. We have included weekly meditations that you can incorporate when you have the time. TIP Before you start the program, choose your classes and set up a schedule. Plan when you intend to do each class. Week One Class One: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: Office Yoga for the Neck and Shoulders (13 min) Class Two: A 30-Min Class for the Shoulders (33 min) Alternative: A Stretch Class for Beginners I (24 min) Class Three: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: Beginners’ Yoga for Shoulder Strength (23 min) Short Classes: 1) Yoga Therapy for the Shoulders and Upper Back (12 min) 2) Yoga Therapy for the Hands, Wrists and Forearms (11 min) Meditation: Heal Chronic Pain Week Two Class One: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: A 30-Min Class for the Shoulders (33 min) Class Two: Beginners’ Yoga for Shoulder Strength (23 min) Alternative: A Stretch Class for Beginners II (21 min) Class Three: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: Beginners’ Yoga for Shoulder Strength (23 min) Short Classes: 1) Yoga Therapy for the Neck and Feet (15 min) 2) Gentle Yoga for the Neck (10 min) Meditation: Total Body Relaxation I Week Three Class One: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: A Stretch Class for Beginners I (24 min) Class Two: Yoga for the Hips, Hamstrings and Back (27 min) Alternative: Beginners’ Yoga for Leg Strength (22 min) Class Three: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: Beginners’ Yoga for Shoulder Strength (23 min) Short Classes: 1) Yoga Therapy for the Hips (10 min) 2) Office Yoga for the Neck and Shoulders (13 min) Meditation: Lightness of Being Week Four Class One: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: A 30-Min Class for the Shoulders (33 min) Class Two: Restorative Yoga: Letting Go Through Stillness and Stretch (36 min) Alternative: Yoga for the Hips, Hamstrings and Back (27 min) Class Three: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: Beginners’ Yoga for Shoulder Strength (23 min) Short Classes: 1) Yoga Therapy for the Hands, Wrists and Forearms (11 min) 2) Yoga Therapy for the Shoulders and Upper Back (12 min) Meditation: A Total Body Relaxation II Week Five Class One: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: A 30-Min Class for the Shoulders (33 min) Class Two: The Ultimate Shoulder Sequence (62 min) Alternative: Beginners’ Yoga for Shoulder Strength (23 min) Class Three: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: Yoga Therapy for the Whole Body (47 min) Short Classes: 1) Office Yoga for the Neck and Shoulders (13 min) 2) Yoga Therapy for the Neck and Feet (15 min) Meditation: Yoga Nidra for Sleep Week Six Class One: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: A 30-Min Class for the Shoulders (33 min) Class Two: Yoga Therapy for the Whole Body (47 min) Alternative: The Ultimate Shoulder Sequence (62 min) Class Three: Yoga for Carpal Tunnel Syndrome (37 min) Alternative: Beginners’ Yoga for Shoulder Strength (23 min) Short Classes: 1) Gentle Yoga for the Neck (10 min) 2) Yoga Therapy for the Hands, Wrists and Forearms (11 min) Meditation: Expand Your Mind All Done? 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