Office Yoga from Udemy

What's inside

Learning objectives

Stress reduction at work
Yoga poses at your desk
Chair yoga poses to reduce tension and improve energy (30 min classes and shorter practices)

Simple meditations for clarity and calmness
Short yoga breaks for work day balance
Guided yogic relaxation for calming the mind and nervous system (also helps you sleep better and decrease stress.)

Stress reduction at work
Yoga poses at your desk
Chair yoga poses to reduce tension and improve energy (30 min classes and shorter practices)
Simple meditations for clarity and calmness
Short yoga breaks for work day balance
Guided yogic relaxation for calming the mind and nervous system (also helps you sleep better and decrease stress.)

Syllabus

Introduction to Office Yoga Course. Welcome from Stacie Dooreck, your instructor (Bay Area Office Yoga instructor) and author SunLight Chair Yoga and Yoga for Everyone! books. Enjoy yoga breaks at home or work.

Welcome from your online course yoga instructor: Stacie, SunLight Yoga www.sunlightyoga.com

Check with your doctor before practicing inversions or yoga poses if you have any medical conditions or injuries. All yoga poses can be modified of skipped. Make sure there is no discomfort. We are all unique, so you can modify and adapt poses to your own comfort level and needs, or rest and skip poses as you need. There should be no pain in the muscles or joints or any discomfort during the yoga exercises or poses.

Disclaimer: Stacie Dooreck, SunLight Yoga and instructor on this video is not responsible for injuries sustained from practicing this video. Not all yoga poses are appropriate for everyone, so check with our doctor before practicing yoga or any exercise practice, if you have injuries, are pregnant, have an illness or are pre/post surgery.

Learn about the benefits of practicing yoga at work "Office Yoga" and Chair Yoga. At the end of the video is a brief centering exercise. Then go on to enjoy the Office yoga videos in your lecture sections. You have options to do 5, 10 minute or longer practices. Enjoy yoga at home or work.

10 Tips for New Yoga Students

Office or Chair Yoga short practice sequence. The lectures have videos to practice all of these poses.

Introduction

The Five Points of Yoga: Yoga Lifestyle for Healthy Living

Learn simple sequences to practice at your desk.

Enjoy a 5 minute Chair Yoga break at your desk, or at lunch hour. Yoga is for everyone!

Seated & Standing Poses at your Desk (5 min)

Office Yoga, seated postures for flexibility, mobility and relaxation. Video: 10 min (filmed by the Multiple Sclerosis Foundation)

Chair Yoga on Lunch Break: On a Bench, 10 min

Yoga on a Bench at Lunch break: 2 min video

Release shoulder and mental tensions, with a short Shoulder Shrug exercise. Practice it at work or home!

30 minute Chair Yoga (seated) practice, as featured on Cable TV, with Stacie Dooreck. Yoga is for everyone! For beginners, seniors and all levels, ages and abilities. This can be done in a wheelchair or chair or can give ideas on how to adapt yoga poses at your desk (at work).

Take a break from your home office or at home, for a 10 to 15 minute live yoga class . I show some wall adaptions and point out how you can use your desk for example, for downward dog pose (if you are not comfortable putting weight on the wrists.) I always like to show that Yoga is accessible, and for everyone, even verbally if I’m not doing the accessible yoga versions.

Namaste,

Stacie

10 Min Office Yoga Break: Guided Breathing Exercises for Concentration and Focus (and to calm the mind).

Enjoy this guided practice before meditation or at your office, or home office as a 10 min lunch hour or evening break.

I have been teaching yoga at companies for 20+ years so know it is so beneficial.

Namaste,

Stacie

Quick breaks to take from your desk to stretch the body and relax the mind.

Stand up at your desk, and move the body! Enjoy a 8 min standing pose Chair YOga at work break for energy, circulation, flexibility and balance.

Office Yoga (seated and standing) 10 min

Standing Yoga Break, 3 min

Relaxation, whether on it's own or after yoga poses is extremely healing for the body and mind. This short lecture shares some of the benefits of the various relaxation poses and practices.

Take a 12 minute break at your desk or home with Chair Yoga for work: standing and seated poses.

Enjoy a 30 min yoga break for lunch hour (if in a private space or home office)

Enjoy a 30 min yoga practice on your lunch hour break, if at home or in a private office setting (use a yoga mat so you don't slip). This can also be a class you enjoy on weekends or days off. Includes active poses and relaxation to calm the mind and relax the body.

Namaste,

Stacie

Learn a 4 & 10 min yogic relaxation to relax the mind and nerves during the work day. Practice from a chair or on a bench, or lying down.

There are so many benefits to yogic relaxation. Restore the body and mind with simple progressive relaxation. It's different and often more refreshing than a nap!

Guided Relaxation Break (4 min video)

Guided Relaxation 10 min video to ease the nerves, relax the mind and body and restore energy as a break throughout the work day. You can practice this at home offices lying down, or in quiet office with privacy, sitting in a chair.

Enjoy a 20 minute guided relaxation break to relax the body and mind. Refresh and restore your energy so you can concentrate at work and enjoy the work day more! This also helps you sleep better and feel more peace of mind.

Refresh the mind, bring clarity and calmness and concentrate better, with guided meditation and concentration exercises.

Learn how to concentrate and focus the mind, with yoga meditation techniques called "Eye or Candle Gazing". Practice it at work looking away from the computer, at a plain and neutral object, perhaps at a rock or flower. Ideally practice this in a quiet room, free from distractions. Turn the cell phone off! Enjoy relaxing the mind and focusing the mind.

Enjoy a full guided 30 minute meditation for lunch break, if at a home office that is quiet, or on weekends. If you have a quiet private office, you can also practice this in a chair or if comfortable, sitting cross-legged on the floor. If you are new to meditation, and feel the 30 minute practice is too long at first, start with 5 minutes and build up to 30 minutes a day. The inner peace and mental clarity you can feel with meditation is worth the disciple of practice. Enjoy your practice. Namaste, Stacie (your course instructor, and author of Yoga for Everyone! and online courses)

Learn a simple walking meditation, to try outside at lunch hour or in a quiet conference room. This helps you relax and focus the mind.

Meditate Daily

Enjoy a 10 min meditation from a live online class. Meditation helps you focus, relax and gain clarity. There are so many benefits! Enjoy! Namaste, Stacie

20 Min Meditation and Calming Breath (15 min in silence). Filmed at the Avenue of the Giants, N. CA redwoods.

You can use this video to create a daily 20 minute stress management and meditation practice.

This can also be a great practice to start your work day (when you wake up) or end it (at home).

Enjoy!
Namaste,

Stacie

Sun and Moon Breath to help you focus and relax

Sun and Moon Breath 3 min video

Vegan recipes for healthy lunch ideas and snacks, based off of yogic diet. Included in this section is a short video on reflections on why the yogis don't eat animals. Save animals and your health!

"Nothing will benefit human health and increase the chances of survival of life on earth as much as the evolution to a vegetarian diet." -Albert Einstein

Enjoy some healthy vegan recipes. Learn how to eat and cook with kindness. Eating a vegetarian and vegan plant based diet not only helps the animals, but improves our health as well as the environment. Making choices to eat with compassion benefits the earth, the animals and our own bodies and minds.

Enjoy recipes for healthy eating ideas to bring to work, or to make at home. Yogic diet includes vegetables, fruits and whole grains, and is in harmony with the earth and the animals (no animals killed). Plant-based vegan or vegetarian diet can easily be apart of the work day for healthy meals.

Bonus video: for home practice and weekends, or a quiet office that you can take a 20 minute yoga break. Enjoy a 20 minutes of Gentle Yoga, all floor poses (no standing poses), with reflections on compassion for animals (yogic diet and Ahimsa). Filmed on Paradise Island, Bahamas, from the full Gentle Yoga course on the Yoga for Everyone! online school and Chair Yoga teacher training online.

Enjoy a 30 min Hatha Yoga practice, with Gentle Yoga options, to practice in a private quiet office on a 30 min lunch hour break or at home. It includes 15 minutes of yoga exercises and postures (asanas) including standing poses and Sun Salutations for physical health, balance, energy and strength, floor poses for flexibility and relaxation to calm the nerves and restore energy. Mixed level.

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Offers practical techniques like chair yoga and short meditations that can be easily integrated into the workday to promote relaxation and focus

Includes vegan recipes, aligning with a yogic lifestyle and offering healthy lunch ideas for those interested in incorporating mindful eating into their daily routine

Taught by Stacie Dooreck, an experienced yoga instructor who has taught yoga at companies like Lucasfilms and bebe stores inc, indicating practical experience in workplace wellness

Provides a variety of short yoga and meditation videos, making it easy to fit practices into busy schedules and offering options for different time constraints

Features content that encourages users to consult their doctor before practicing yoga poses, especially if they have pre-existing medical conditions or injuries

Includes a bonus 20-minute gentle yoga practice for home offices or weekends, which may require a yoga mat and floor space, potentially limiting accessibility for some users

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Office Yoga with these activities:

Review 'SunLight Chair Yoga'

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Reinforce the course material by studying the instructor's book on chair yoga.

View Yoga for Everyone! on Amazon

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Obtain a copy of 'SunLight Chair Yoga'.
Read the introductory chapters on the principles of chair yoga.
Practice the poses described in the book, paying attention to modifications.

Review Basic Anatomy and Physiology

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Improve understanding of how yoga poses affect the body by reviewing basic anatomy.

Browse courses on Musculoskeletal System

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Review the skeletal and muscular systems.
Focus on the muscles and joints used in common yoga poses.
Research the benefits of yoga on specific body systems.

Practice 5-Minute Chair Yoga Sequences Daily

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Solidify learning and build a habit by practicing short yoga sequences daily.

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Choose 2-3 poses from the course.
Practice the poses for 5 minutes each day.
Gradually increase the duration and complexity of the sequences.

Four other activities

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Show all seven activities

Create a Short Guide to Office Yoga

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Deepen understanding by creating a guide to share with colleagues or friends.

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Summarize the key benefits of office yoga.
Include instructions for 5-10 simple chair yoga poses.
Add tips for incorporating yoga into the workday.
Share the guide with colleagues or friends.

Explore Advanced Chair Yoga Tutorials Online

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Expand knowledge and skills by exploring advanced chair yoga techniques.

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Search for online tutorials on advanced chair yoga poses.
Follow along with the tutorials, paying attention to alignment and modifications.
Incorporate new poses into your practice gradually.

Review 'Yoga for Everyone!'

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Broaden your understanding of yoga principles with the instructor's other book.

View Yoga for Everyone! on Amazon

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Obtain a copy of 'Yoga for Everyone!'.
Read the sections on adapting yoga poses for different abilities.
Compare the poses in the book to the chair yoga poses in the course.

Design a Personalized Office Yoga Routine

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Apply knowledge and create a sustainable practice by designing a personalized routine.

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Assess your needs and goals for office yoga.
Select poses that address your specific needs.
Create a routine that fits into your workday.
Practice the routine regularly and adjust as needed.

Career center

Learners who complete Office Yoga will develop knowledge and skills that may be useful to these careers:

Stress Management Consultant

A Stress Management Consultant helps individuals and groups develop effective coping strategies for stress reduction. This course directly addresses this field by teaching chair yoga, meditation, breathing, and relaxation exercises, all proven methods for handling stress and promoting calmness. The short and effective practices taught in this course are ideal for busy professionals who can benefit from accessible stress reduction techniques during their work day. The combination of physical movement with mental relaxation is highly relevant to the work of a stress management consultant.

See salaries and explore the career path for Stress Management Consultant

Corporate Wellness Specialist

A Corporate Wellness Specialist develops and implements programs that promote employee health and well-being. This course is directly applicable to this role, as it provides practical skills in chair yoga, meditation, and relaxation techniques that can easily be incorporated into workplace wellness programs. The course’s focus on short, accessible practices makes it ideal for busy work environments. A wellness specialist may use the material in this course to lead group sessions focusing on stress reduction and enhanced workplace health and well-being. The ability to teach office-friendly yoga and relaxation methods makes one a valuable asset to any wellness program.

See salaries and explore the career path for Corporate Wellness Specialist

Wellness Program Coordinator

A Wellness Program Coordinator organizes and manages workplace wellness programs and initiatives. The material in this course provides practical skills and resources that are directly relevant to this role, such as chair yoga routines, office-friendly meditation and breathing exercises, and relaxation techniques. A coordinator can incorporate the course’s short videos into regular wellness programs. The course is a valuable resource for anyone seeking to create and lead a dynamic and impactful wellness program.

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Mindfulness Trainer

A Mindfulness Trainer leads groups and individuals in practicing mindfulness through meditation and other techniques. This course is closely aligned with this role, as it provides guided meditation, breathing exercises, and relaxation methods that are core to mindfulness practices. The course offers practical, accessible methods for incorporating mindfulness and can give inspiration to a trainer when they are developing group or one-on-one training sessions. The course is very helpful for a trainer who wants to integrate chair yoga and mindful movement into their curriculum.

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Yoga Instructor

A Yoga Instructor leads individuals through yoga practices, guiding them in postures, breathing, and meditation. While this course focuses specifically on office yoga and variations that can be practiced in a chair, the fundamentals of practice and teaching contained therein are directly applicable to teaching a wide variety of yoga styles. The course content, which includes teaching methodologies, relaxation practices, and meditation techniques, helps build the foundation needed for a successful yoga instructor. The specialized focus on office yoga makes one uniquely suited to teach in corporate and similar settings.

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Corporate Trainer

A Corporate Trainer develops and delivers training programs for employees. This course is a very beneficial tool for a trainer because it provides content that can be used in workshops focused on stress management, wellness, and health. The course’s chair yoga, breathing, and relaxation exercises can be shared in the context of trainings. A corporate trainer can utilize the course to create dynamic sessions that improve employee well-being and overall morale.

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Health Coach

A Health Coach guides clients in improving their lifestyle to achieve health and wellness goals. This course can be a useful addition to a coach's toolkit, offering practical methods for stress management, increased flexibility, and relaxation that can be shared with clients. The course materials, including different styles of practices, and guided meditations as well as vegan recipes, help a coach provide a holistic approach to wellbeing. A health coach can utilize the course's strategies and techniques to create personalized wellness plans for clients, particularly for those who are office workers.

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Ergonomics Consultant

An Ergonomics Consultant assesses workplaces to optimize employee comfort and productivity. This course is very useful for this type of consultant, as they can use the office yoga techniques to show practical methods for alleviating physical discomfort. The course’s instruction of seated and standing poses, stretching and relaxation methods can inform ergonomic assessments and recommendations. With the course's techniques, a consultant can provide actionable strategies for promoting a healthier and more comfortable work environment.

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Rehabilitation Specialist

A Rehabilitation Specialist helps patients recover from injuries or illnesses through tailored exercises and therapeutic activities. This course may be useful to a rehabilitation specialist because it provides gentle exercise routines that are beneficial for increasing mobility and flexibility, while also incorporating guided meditation and relaxation techniques for mental well-being. The course's emphasis on seated and standing poses, along with modified yoga exercises, can be adapted to rehabilitate individuals with a variety of mobility needs. This gentle approach can be integrated into a comprehensive rehab programs.

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Employee Assistance Program Counselor

An Employee Assistance Program Counselor provides support and counseling to employees experiencing personal or work-related challenges. A counselor may find this course helpful as it offers practical self-care techniques for stress reduction and improved well-being. The course's content including breathing, meditation, and guided relaxation practices are beneficial to employees and can be recommended as part of a comprehensive counseling plan. This can help in creating strategies for employees to manage their stress effectively through movement and mindfulness.

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Physical Therapist Assistant

A Physical Therapist Assistant works under the supervision of physical therapists to help patients recover from injuries. This course may be helpful to an assistant as it provides gentle movement and relaxation techniques that are safe and beneficial for many individuals. The chair yoga and modified standing poses taught in the course can provide additional tools that can support a patient's recovery and wellness. These techniques can be implemented as part of a broader physical therapy plan.

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Life Coach

A Life Coach helps clients identify goals and develop strategies to achieve them. This course may be a helpful tool for a coach wanting to provide their clients with stress management, mindfulness and physical wellbeing techniques. The course’s focus on breathing, meditation, and relaxation, along with practical movement sequences, can be easily integrated into coaching plans. A coach can leverage the course material to increase self-awareness and promote well-being in their clients.

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Recreation Therapist

A Recreation Therapist uses recreational activities as therapeutic interventions for patients with disabilities. This course may be helpful for this type of therapist, as it includes chair yoga and other modified exercises that can be adapted for many types of patients. The guided breathing, meditation and relaxation practices can provide an additional therapeutic avenue for enhancing patients’ cognitive and physical health. The materials in the course are beneficial in providing engaging and accessible therapy options.

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Personal Trainer

A Personal Trainer designs and leads exercise programs for individual clients. This course may be helpful to a trainer looking to incorporate gentle yoga and mindfulness techniques into their training plans. The course provides chair yoga poses, breathing exercises, and relaxation methods that can be beneficial to a client's holistic health and mental well-being. A personal trainer could use these techniques to offer a more comprehensive approach to fitness beyond high impact training.

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Group Fitness Instructor

A Group Fitness Instructor leads group exercise classes. This course may be helpful for an instructor who wishes to incorporate elements of yoga and mindfulness into their group classes. The course provides several variations on seated and standing poses, short guided meditations, and relaxation methods that can be used in group settings. The instructor can learn to adapt exercises from the course to accommodate different fitness levels and abilities to develop a well-rounded fitness program.

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Reading list

We've selected one books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Office Yoga.

Yoga for Everyone!

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This book, authored by the course instructor, provides a comprehensive guide to chair yoga. It offers detailed instructions and modifications for various poses, making it an excellent resource for beginners and experienced practitioners alike. Reviewing this book will reinforce the techniques taught in the course and provide additional insights into the benefits of chair yoga. It serves as both a reference and a source of inspiration for incorporating chair yoga into daily life.

Yoga for Everyone!

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Office Yoga

What's inside

Learning objectives

Syllabus

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Activities

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Reading list

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