3 Techniques that help IT and working professionals are explained in this presentation at Basic level to prevent Back Pain, Eye problems, Tension & Stress

1. Yoga – IT/Working Professionals
3 Techniques
Rama Krishna Tadepalli
YTTC- NSJM
YIC – S-VYASA

2. Read Me First - Mandatory
 Purpose- Promoting Positive Health in Yoga way. The knowledge gained through my
association with NSJM, S-Vyasa and practicing of Yoga want to bring the awareness in my
network so that my well wishers, friends benefits through these Yoga practices – Simple, but
Powerful

Target Audience : IT & working professionals who doesn’t practice Yoga or any fitness
programs. While the given 3 techniques benefits to everyone the explanation and examples
are limited to IT / working professionals only.
 3 Key common problems that are impacting many IT / working class – Back Pain, Eye
problems, Anxiety / Tension are taken into consideration in first series
 3 Techniques : Back Bend-Standing, Eye Wash, Relaxation ( Shanti Asana ) techniques are
explained in this presentation
 The techniques given are to be used by Healthy people Only
 People with any health problems / injuries / back pains/surgeries etc to follow the guidelines
given by experienced Yoga Therapist or Doctors / Physicians
 Understanding the life style of IT professionals – Simple, but Powerful & Profound techniques
which takes only 5 to 10 minutes of time are promoted for the benefit of working class.

3. Back Bend - Standing
Think for 2 mts, most ( if not all ) our daily movements are limited to
moving forward. Rarely do we spend time by moving back ward.
Especially IT professionals / working in offices people spend maximum
time bending forward and never do backbends and hence many people
are getting back pains.
Benefits: Backbends offer an exciting way to move the spine and
creates better balance between our normal activities and breaks-up the
rigidity of the spine.
Time : 5 Mts Timing : Either early morning or evening
Procedure : 1) Standing position, legs apart
2) Support the back at the waist by palms, fingers pointing
forward
3) Inhale Slowly and bend backwards from lumbar ( lower part of the
back) region. Drop the head backwards, stretching the muscles of the
neck
4) Maintain for a minute with normal breathing ( Practice through counts
– stay as per your capacity )
5) Return to Standing position ( Tadasana ), Relax
*** After practicing above, immediately don’t bend forward too much and
try to touch your toes
Limitations: Persons with problems of vertigo have to avoid this posture

4. Eye Wash
Think max time is spent in closely viewing computer monitor, TV screen,
Smart Phones etc and never we wash our eyes, cool or cleanse. This is one
of the major reasons for having many eye sight problems
Time : Max 5 mts, Any time as per your convenience.
Eye wash cups are available in the market from Rs 20+
These Eye Wash Cups are uniquely designed for our eyes so that we can wash our eyes
perfectly any time of the day. Now with this eye wash cup we can wash every corner
of our eye which could be unreachable through simple water splash.
Procedure:
Eye Wash Cup is small in size which fits perfectly over our eyes. Fill this eye wash
cup with plain clean water, bend your head downwards, close your 1 eye, place this
eye wash cup on to that eye such as to cover the eye with eye wash cup, now raise
your head and open your eye. This way the water inside the cup will be used to clean
your eye.
Rotate your eyes ( up, down, to right side, to left side, clockwise, anti-clockwise )so
that water can reach at every corner of your eye. Now bend your head again and
remove the cup slowly. Repeat the same for another eye. You can repeat this 2-3
times in a day.
Benefits: Eyes are cleansed and cool massage given to all parts of the eye

5. Shavasana
We all know the reasons and causes for Stress, tension, anxiety etc. Shavasana / Shanti
Asana ( Relaxation technique ) is a good way to reduce Stress and tension
Shavasana is perhaps the most important part of yoga practice. Lying on the back, the
arms and legs are spread at about 45 degrees, the eyes are closed and the breath
deep, using long inhale-exhale process. The whole body is relaxed onto the floor with
an awareness of the chest and abdomen rising and falling with each breath. All parts
of the body are scanned for muscular tension of any kind, which is consciously
released as it is found, optionally with a small repetitive movement of the area. All
control of the breath, the mind, and the body is then released for the duration of the
asana, typically 15–20 minutes.
The asana is released by slowly deepening the breath, flexing the fingers and toes,
reaching the arms above the head, stretching the whole body, exhaling, bringing the
knees to the chest and rolling over to the side in a fetal position. After a short time
and a slow inhalation, the practitioner takes a seated position.
Benefits:
Inner Focus : After so much time being bound to the actions of the body, the practitioner's
awareness is hopefully turned inwards
Physical Benefits: a decrease in heart rate, rate of respiration, blood pressure, muscle
tension. A reduction in general anxiety and many more benefits.
** This can be performed at various levels, a simple and easy form was presented here.
Guided techniques are available over net and they can be followed to relax yourself –
validate the process you are using by any known Yoga practioner / trainer

6. Final Word
• In this presentation, we presented simple
techniques and in each of these we can
further go to advance levels depends upon
the need and practice one can perform.
• Reach me for any Qs - will be happy to
share my experiences, views.
• Be Healthy & Promote Positive Health
 Health is Wealth

7. Final Word
• In this presentation, we presented simple
techniques and in each of these we can
further go to advance levels depends upon
the need and practice one can perform.
• Reach me for any Qs - will be happy to
share my experiences, views.
• Be Healthy & Promote Positive Health
 Health is Wealth