Yoga Program for Office Workers DYWM

Yoga
Programs
Series 5
Yoga for Office Workers
by David Procyshyn
Duration: 6 Weeks Commitment Per Week: 3 Classes
Level:
Beginner

Goal:
To help prevent the many problems created by
sitting at the computer for long periods of time,
including carpal tunnel syndrome, frozen shoul-
der, neck pain, head aches, back pain, chronic
stress and chronic fatigue. If you already have
one of these issues, this program will help al-
leviate the symptoms and potentially move you
toward being pain-free.
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 bet-
ter 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 benet 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 benet in mind: to be-
come (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 t 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 cho-
sen 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 alter-
natives - classes you can do if you would pre-
fer, 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.
Some classes do require
props; the props are listed
with the class on the
website.
NOTE
Before you start the
program, choose your
classes and set up a
schedule. Plan when you
intend to do each class.
TIP

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? Congratulations!
Please email your comments and questions to [email protected]