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Transform Stress to Success Online Course2020-11-25T05:58:30+00:00

Yoga, Meditation and Relaxation Course

Through movement and mindfulness get ready to find your balance despite a global pandemic

Freedom from Tension and Stiffness

Release
Stress and
Fear 

Learn to
Relax in
Uncertainty

This step by step program has been designed by Neelam Harjani
With 20 years experience in yoga, meditation and breathwork

Buy Now for Less than US$2 per day

Get started with an option that suits you best: a trial, modular or full course!

Curious to give it a try? Get the first 10 days at $12 only

Buy Trial for $12

Prefer to progress in stages? You can register for 21 days at a time.
Start with Module 1 and continue in sequence to build your learning from one week to the next.

Module 1 : Decondition Stress

  • Week 1: The Science Behind Mindfulness
  • Week 2: Breathing to Balance Your Biorhythms
  • Week 3: Restore Energy and Reverse Stress Responses

Module 2 : Optimize Your Energy

  • Week 4: Mechanics of Alignments and Posture
  • Week 5: Moving Meditations for Powerful Transitions
  • Week 6: Personalize Variations with Your Awareness

Module 3 : Success in Action

  • Week 7: Experience Sequences for Stability
  • Week 8: Practices to Progress Agility
  • Week 9: Framework of Integrating Action and Intention

Ready for a total transformation? Save more by getting the full course now.

Complete 9 Week Course (Modules 1, 2 and 3)

Buy Full Course for $160

This step by step program has been designed by Neelam Harjani

With 20 years experience in yoga, meditation and breathwork

Corporate executives find relief from anxiety from the 9 week course

Meditation aims to reconnect and rebalance mind, body and soul through a process of mindfulness that usually involves focusing on breathing, identifying where any tension or imbalance can be felt in the body, and then using visualisation, and integrated breathing and movement, to set an intention that will restore balance

Henderson’s daily meditation practice draws on his lessons from the “Transform Stress to Success Online Course” – a nine-week movement and mindfulness course developed by Neelam Harjani of Hong Kong’s Inspire Yoga.

It begins with breath work to offer immediate access to restorative energy. Movement follows, to help participants understand the impact of letting go of restlessness to prepare the body and mind to sit still and savour the silence of meditation.

Drawing on neuroscience, the programme is designed to empower self-practice of being aware of what you need rather than following an instructor’s set sequence.

“I personally use a combination of breathing, mindfulness, intention, visualisation and yoga to achieve balance at the start of each day. My practice varies depending how I am feeling day to day” Henderson says.

Read More…

Corporate Partners who Trust our Wellness Solutions

What makes us different?

Weekly Coaching Calls, Online Community, Personlized Sequences

Unlike other apps and programs that provide generic sequences for everyone, Inspire Yoga focuses on you as an individual. Offering a “meta practice” where you learn how create your very own personalised practice to achieve maximum benefits in body and mind. We know learning yoga and mindfulness requires a lot of extra support, in addition to the online coaching program you will receive weekly calls, help with the techniques/exercises, different variations and options to suit your objectives, and an active support group.

“It’s not about following exactly the same routine every day, because every day is different and what we need to restore balance varies accordingly.”

Transform Stress to Success

Personlized Self-Practice of Yoga and Healing

Are you looking for a practice to help boost your immunity, improve your mood and optimize your health? This step by step program has been designed by Neelam Harjani, with 20 years experience in yoga, meditation and breathwork she combines techniques she has used with her clients, her own personal journey and empirical evidence from scientific studies. With a framework, philosophy and an understanding of the mechanics you will be confident and empowered to begin your own self practice, catered exactly to your needs, areas of tension and energy levels.

As we face COVID-19, let’s stay home yet still feel the full vibrancy of life, socially distant yet deeply connected to our own healing rhythms, face uncertainty of the future yet be peaceful in the present moment. You will learn how to decondition stress and stiffness and embody a balance of strength and openness as you gain the tools and awareness navigate your independent self practice. The program is at your fingertips, go through the course at your pace and convenience, just dedicate 20 minutes a day for a complete transformation!

What are people saying?

Register Now: 10 Day Trial US$12
Register Now: Full Course US$160

Our Commitment to Your Transformation: Enjoy a 30 day full refund guarantee

WEEK 1

The Science Behind
Mindfulness

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com

“Small seemingly insignificant steps completed consistently over time will create a radical change” Darren Hardy

Work In

  • Body: Postures
  • Energy: Breathing
  • Mind: Meditation

Are you ready for transformation?

Join our Facebook Group: Transform Stress to Success- Yoga and Wellness for continued support

Stress Response: Fight or Flight

Are you reacting to your thoughts or reality? Can you reprogram yourself out of survival mode? Check your breathing center- is it your chest or your belly?

Do you pay attention to what matters? Your energy flows where your attention goes

What are you distracted by?
Information
Food
Drama
Power

Do you value rest?
Are you able to unwind?
Sleep deprivation impairs brain functioning

Align the 3 Centers of Intelligence: Head, Heart, Gut

Your awareness is the manual, in your toolbox are the postures, breathing and meditation

Negative emotions suppressed in the body become calcified as
tension

“Today I will observe my fear and my witnessing it will transform it
into love”

Notice how your emotion and energy vibrate at the same frequency

Where are you holding your tension? Where are you storing the weight of your emotions?

Are you giving yourself full permission to feel?

Big Distinction: You feel the emotion, you are not the emotion

Focus on the NOW, connect to deep breaths, ujjayi breathing whilst visualizing your energy radiate, connecting to gratitude, love and peace

WEEK 2

Breathing to Balance
your Biorhythms

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com

Mastery is the balance between the analytical brain and the creative brain
Hormones bridge inner reality of mind into outer reality of body

Stress overwrites natural biorhythms; yoga helps to restore them by bringing you back to optimal balance. Healing power surfaces when stress is deconditioned, breathe longer and deeper around areas that are tense

Take full ownership of your practice, you are the best person to find out what you need and allow time and space for healing

4 Part Breathing
Inhalation
Full breath in
Exhalation
Full breath out

Nari Shodanam: Simple technique for optimal balance
1.Find your starting point,
2. Notice any imbalances on active/passive energy
3. Practice Alternative Nostril Breathing technique
4. Feel the difference

Always start and end each cycle on your left side Breathe in on the same side as you breathed out Alternate passage of air with your right hand, left hand is in chin mudra

Complete Yogic Breath
Sit in Vajrasana, Tongue at roof of mouth
Ujjayi Breathing
Inhale into Belly, Ribcage and Chest
Exhale from Chest, Ribcage and Belly

Bhastrika: Detox Breathing Technique, purifies body and
mind, powerfully uplifts energy
Active breathing and movement
Shoot hands up to inhale
Squeeze arms down to exhale

Your constitution in Ayurveda are called Doshas:
Vata: Governed by Air Element
Pitta: Governed by Fire Element
Kapha: Governed by Earth Element

Illness happens when there is an imbalance

Do you crave things to perpetuate your imbalance? Be aware of your choices

WEEK 3

Restore Energy and
Reverse Stress
Responses

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com

Healing Yoga:
Movement connected with Breathwork and Mindfulness Blue light meditation for protection

Chakras System: 7 wheels of energy that occur along the spinal column

Base energy: CONNECTION
Belonging, Creativity, Will Power

Heart Energy: COMPASSION
Love, Generosity, Kindness

Crown Energy: CLARITY
Communication, Visualization, Joy

Healthy Mind, Healthy Heart, Healthy Body Always start at the base and then work upwards Full Yogic Breathing- belly, ribcage and chest

1. Standing

2. Twisting (both sides)

3. Boat Pose
-Engage core with straight back
-Lean back and lift legs

4. Shoulder opening
-Hands Shoulder Distance Apart
-Knees Hip Distance Apart
-Lift arm up and back
-Thread it under

5. Cat stretch

6. Cobra Pose
-Hands under shoulders
-Shine light from chest center upwards
-Engage arms

7.Downward Dog
-Arms and legs active
-Head hangs down
-Lengthen back

8. Inverted Table Top
-Align hands and feet
-Lift hips up

9. Alternative Nostril Breathing

WEEK 4

Mechanics of
Alignments and
Posture

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com

The Spine has 6 Axis of Movement:

1. Forward Bend
Active feet, engage legs, fold forwards with a long back, breathe deeply and slowly, incites introspection and release

2. Back Bend
Arching your back takes openness and strength, engage legs and core before getting started, uplifts mood and energy

3. Lateral Right
4. Lateral Left
Align shoulders and hips in the same line when stretching laterally, keep feet planted and legs active, improves lung capacity and core strength

5. Rotate Right
6. Rotate Left
Twisting poses balance energy between the right and left side of the body, strengthens back, massage internal organs, improves digestion, protects nervous system

Energy system:
Connect to foundation to feel grounded Open and expand to feel compassion Inversions, breathing and meditation for clarity

Become aware to your breathing rhythms, connect it to your postures, energetically lift as you inhale and lower as you exhale

Standing Poses:
-Feet Alignment: Balance weight around 4 corners of each foot, lift arches and engage leg
-Back leg is the anchor

Honor the essence of the pose, what is its main function?
Does one aspect distract from the other? Focus on what matters most to you

Notice asymmetries with kindness, breathe deeper and hold longer on the side that is tighter to find balance.

For self-healing your awareness is the manual, let it gently and patiently guide which poses to choose depending on how the body feels in the practice

WEEK 5

Moving Meditations
for Powerful
Transitions

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com

This week’s challenge: Practice acceptance by not complaining

Weave an uplifting intention to your physical practice
Acceptance
Peace
Gratitude
Trust
Forgiveness
Self Love
Abundance

Distinguish between impulsively reacting under stress and rationally responding when you are calm. Stress is a response that protects you if used for a flash but causes harm when held on to over time.

STANDING BALANCING: Tree Pose
Choose your variation:
Legs
1. Toes on the floor
2. Foot below knee
3. Foot at inner thigh
Arms
1. Hands at prayer
2. Arms stretched out
3. Arms above head
Eyes
1. Fixed gaze
2. Closed

ARM BALANCING: Side Plank
-Engage arms, core and legs
-Lift hips up Choose your variation
-Foot in front of hips
-Feet Separate
-Feet stacked together

ARCH BALANCING: Half Camel
-Standing on your knees
-Extend one leg out Choose Variation
1. Support back with hands and arch
2. Support back with one hand, lift the other hand up
3. Grab back heel with one hand, lift other hand up and arch

When your actions are derived from the value of love you will choose what is best for you, it is easy to sacrifice in the short term for long term goals

WEEK 6

Optimize Variations
with your Awareness

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com

Connect with your inner silence as you flow through this sun salutation inspired sequence this is your moving meditation of your power, purity and peace

Transition with the breath:

-Inhale move upwards
-Exhale move downward

-Inhale standing tall with arms stretched up
-Exhale back bend or chair pose
-Inhale standing tall
-Exhale folding fold or flat back
-Inhale step one leg back in low lunge lifting arms and/orknees
-Exhale step both legs back
-Inhale in Plank pose
-Exhale Childs pose or down to the floor
-Inhale Cobra
-Exhale Downward facing dog
-Inhale step one leg back in low lunge lifting arms and/or knees
-Exhale step the same leg back in front folding forwards or flat back

-Inhale standing tall with arms stretched up
-Exhale back bend or chair pose
-Inhale standing tall
-Exhale fold forwards or flat back
-Inhale standing tall
-Exhale bring hands in prayer poseRepeat on the other side

Choose your variation:

1. Forward bend or Flat Back
2. Lunge legs: Knee on the floor or lifted
3. Lunge arms: Extended up or down
4. Childs pose or lower down to floor
5. Chair pose and flat back or back bend and forwardbend

Find the synchronicity between your body, mind and energy. Let your breath guide your practice, don’t push, move with ease

Notice the sensation as you breathe, the more your expand your awareness the more your harness your own energy

As you relax after the sequence, listen to your heartbeat, finetune your awareness and send gratitude to the pulsation of life

WEEK 7

Experience
Sequences for
Stability

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com

This is a meta-practice: Practicing how to practice

Understand the mechanics and experience the techniques, it’s the commitment to a daily practice that brings transformation

Breath Awareness:
1. Activate your energy using Bhastrika breathing technique, actively breathe in and out
2. Ujjayi breathing connects your body, mind and energy into your practice
3. Use your breath to move in transitions and to scan the body to release tension in static poses

Open Chest Pose: Choose your variation
1. Increase power and flexibility: Upward facing dog
2. Gentle with your back: Cobra

Warrior 2
Alignments: Drop back heel so your feet are in the right
alignment, windmill your arms to move into plank pose

Core belt: Choose your variation:
1. Hold plank still
2. Move in plank
a) Exhale to hug knee into chest
b) Inhale back in plank

Check alignment of wrists, hands and shoulders in plank

Locust Pose: Choose your variation
1. Lift one leg at a time
2. Lift one leg and opposite arm
3. Lift both arms and both legs

Add to your sequence:
Warrior 1
Warrior 3
Triangle Pose
Side Angle Pose
Revolving Lunge
Bridge Pose
Boat Pose

Use your awareness to select the variation that best matches your physical and energetic needs

Stay within your comfort zone, don’t push too hard, be at 70% of your capacity

Challenge yourself only when your body is ready, be patient, it will come with practice

Congratulate yourself for you discipline and dedication

WEEK 8

Practices to Progress
Agility

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com/

Make this your own practice
You have the understanding: Science of Stress
You have the framework: Breathing and Meditation
You have the mechanics: Postures and Sequences

Before deep stretching warm up in gentle mobilization and maintain a layer of stability with strength poses first

Low lunge: Find comfort in holding the pose and sitting into the hips. Your hands can be on the floor, on your knee or stretched up depending on what feels comfort

Pyramid pose: Deep hamstring stretch Move the knee back to deepen the stretch and forward to come out of the pose, keep hips square, knee active and toes flexed to the face

Seated staff pose: Same essence as standing flat back

Inverted Table: Strong legs and back, open chest and shoulders Lift as high as you are comfortable, Ensure wrists are aligned and warmed up

Head to Knee Pose: ground leg on the floor and extend back before folding forwards

Bridge Pose: Strong back and glutes and controlled movement of the spine Inhale lift hips up, exhale lower hips down
Variation: Lift one leg up at a time

Camel pose: Support lower back as you arch, roll arms back and reach towards the heels Feel an opening in your chest and keep hips moving forward

Cow Face Pose: Let the essence of the pose be determined by your body and what it needs most, what feels more tight shoulders or hips? Focus on where it feels tight, choose a gentle variation and breathe deeply as you hold the pose

Dancers Pose: Culmination of balancing between strength of legs and flexibility of hips, back and shoulders Grounding with lower half & Openness with upper half of the body

Safety is most important, set up the pose gently and transition with control and mindfulness, if you are unsure seek personalized attention from a yoga teacher on our team, we are trained to support you

WEEK 9

Framework of
Integrating Action
and Intention

TRANSFORM STRESS TO SUCCESS

CONNECT WITH US:

Join the group on Facebook

LEARN MORE:

https://www.inspire-yoga.com/

FOLLOW US:

@inspireyogaofficial

CONTACT:

info@inspire-yoga.com/

Self-Practice Framework:
Active breathing
Fluid Movements, rhythmic breathing
Static Poses- deeper breaths
Relaxation
Calming breathing
Meditation

Guidelines:
1. Start with a grounding, strengthening and fluid warm up
2. Centre your mind in the beginning with balance poses
3. Activate muscles and stabilize joints before stretching
4. Twist poses to massage the spine and optimize energy
5. Scan the body with your breath when you flow, zoom in when you hold the pose
6. Breathe evenly and deeply when holding strong poses
7. Focus on longer slower exhalations when stretching

Mindful movements:
1. Bring evenness of right and left side
2. Combine strength and flexibility to cater to what your body needs
3. Feel symmetry of front and back of the body with back bends and forward bends
4. With control move spine in all in 6 directions
5. Include a stretch around the hips and shoulders
6. Symmetrical last pose before relaxation

Suggested Sequence:
Complete breathing with arm movement
Sun Salutations
Eagle Pose
Standing Balance Twist
Lateral Stretching
Half Camel Pose
Cow face pose
Childs Pose
Relaxation
Alternative Nostril Breathing
Meditation
Om Chanting

Optimizing Energy Meditation:
1. CONNECTION: Visualize roots of a tree from the base of the spine, feel supported, secure, powerful
2. CLARITY: Visualize sun shining on to the crown of at the head, feel protected, light, peaceful
3. COMPASSION: Visualize blossoming of leaves, flowers and fruit from the heart center, feel generous, abundant, loving

REGISTER FOR 10 DAY TRIAL US$12
REGISTER FOR FULL COURSE US$160

Our Commitment to Your Transformation: Enjoy a 30 day full refund guarantee

FAQ

Who can I contact if I’m having tech issues?2020-09-04T08:36:03+00:00

Send an email to support@inspire-yoga.com for any troubleshooting questions regarding accessing the content and navigating the dashboards. We treat your concerns with the highest priority and will respond to you as soon as possible

Can I participate if I’ve never done yoga before?2020-08-20T03:11:34+00:00

Absolutely! This is open to complete beginners, we guide you step by step in how to safely align the postures and sequence your practice

I have no experience with meditation2020-08-19T13:21:13+00:00

No problem, every meditation in the course is guided. You will listen to the instructions and feel yourself begin to calm down and restore your energy, let us do the thinking and planning all you need to do it clear your mind and be open

Can I participate if I have an injury?2020-08-19T13:20:09+00:00

You will be given lots of variation depending on where you hold your tension, if you have recently come out of surgery or rehabilitating a recent injury it is best you get consent from your physician before starting any independent courses

What proportion of the course is active?2020-08-19T13:18:48+00:00

It is 50% movement and 50% mindfulness, there are days where you will be absorbing material, learning techniques and trying out breathing exercises and meditation sitting at your desk. Other days you will be sweating it out on your mat for an intense session

Do I have to commit for 9 weeks?2020-08-19T13:16:01+00:00

Modern psychology says it takes 3 weeks to form a habit, build the time into your schedule so you can stick to it, try to practice at the same time and place everyday so you can create a habit. We work with the body, mind and breath which is why it is 3 layers of habits that we are building, you can take a break every 3 weeks for a couple of days to integrate but don’t leave it too long as you will drop the habit and will be hard restarting again. For the best results we recommend doing the whole course continuously so after the 9 weeks you are equipped with the discipline required to practice on your own.

What can I expect to learn?2020-08-19T13:14:09+00:00

We cover different paradigms, yoga philosophy, neuroscience, positive psychology, evidence around mindfulness, the nervous system, the endocrine system, Chinese medicine, Ayurveda, Chakra theory, subconscious patterning, all linked back to yoga to bring the highest relevance for practicing the techniques that you learn in postures, movement, breathwork and meditation.

What if I miss a day?2020-08-19T13:11:14+00:00

Don’t worry, you will never feel that you are behind or that you are chasing the course as the videos are released upon your completion of the previous day, that way it doesn’t become stressful where you feel you need to race through the content. It is not timed or won’t expire, enjoy the course at your pace, be kind to yourself, if you miss a day just pick up where you left off and continue along.

How long do I have access to the videos?2020-08-19T13:10:09+00:00

It’s yours forever! Once you purchase the course there is no limit or expiration date to your access of the content, feel free to repeat it again and again if you want to refresh your memory or go back and rewatch certain videos that made an impact on you.

Do I have to take notes?2020-08-19T13:09:05+00:00

No, the main points are highlighted within the videos in text and after each week you will receive a summary of the key techniques that we covered, just sit back and soak it in.

How long is each video? What’s my daily commitment?2020-08-19T13:07:08+00:00

On average 20 minutes, some are only 10 minutes others extend to 30 minutes, we understand you are busy and have a lot on your plate so we made each lesson as bite size as possible so that you aren’t overloaded with information and that it assimilates over the 9 week journey.

If I have questions about the material, who do I ask?2020-08-19T13:03:04+00:00

We will send you an invitation to our online support group, this is frequently monitored and open for all to post their questions, comments and feedback. At the end of each week Neelam will host a live call addressing your questions and share more of her expertise for a live interaction and opportunity to get clarification in real time. If you miss the scheduled call, a recording will be posted on the community board of the support group.

If I find a technique helpful can I rewatch the video?2020-08-19T12:57:26+00:00

Absolutely! We recommend you jot down videos that you found highly beneficial so you can revisit it time and time again, there is no expiration to your access of the content once you purchase the course. Bookmark your favourite active sequence, guided relaxation, calming breathing exercise, deep stretching routine, it’s for you to benefit from over and over again!

Do I have to do the modules in order?2020-08-19T12:00:06+00:00

The program adopts scaffolding learning such that one lesson builds on to the next. We highly recommend you do the modules in sequence, A then B then C to get the most out of the full program

I haven’t received any confirmation emails2020-08-19T06:01:23+00:00

Check your Spam folder, all our emails are coming from info@inspire-yoga.com or Neelam@inspire-yoga.com

What is my username and password to login?2020-08-19T06:01:23+00:00

After your registration, your user name is your email, you will get an email with a link to set your password. In case you have forgotten your password, you can visit the following link to reset your password: https://inspire-yoga.com/my-account/lost-password/

How do I know the payment has gone through?2020-08-19T06:01:23+00:00

Once your payment gone through, you should get an email from us with the reciept.

I can’t view the next video 2020-08-18T09:39:17+00:00

Try to reload the website. If the probelem presist, send us a link to the page to cs@inspire-yoga.com

How do I access the content once I have purchased the course?2020-08-19T05:59:39+00:00

Login to the Portal from https://inspire-yoga.com/wp-login.php once you are logged in, you should be able to see all your courses

I forgot my password2020-08-18T09:37:58+00:00

Visit the following link to reset your password: https://inspire-yoga.com/my-account/lost-password/

REGISTER FOR 10 DAY TRIAL US$12
REGISTER FOR FULL COURSE US$160

Our Commitment to Your Transformation: Enjoy a 30 day full refund guarantee

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