Office Yoga
4.9 (4 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
28 students enrolled

Office Yoga

Yoga is for everyone!
4.9 (4 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
28 students enrolled
Created by Stacie Dooreck
Last updated 3/2020
Current price: $37.99 Original price: $54.99 Discount: 31% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 4.5 hours on-demand video
  • 3 articles
  • 10 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Assignments
  • Certificate of Completion
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What you'll learn
  • 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.)
  • Everyone can practice Chair Yoga (at home or work, or while traveling).

Learn simple Chair Yoga practices at your desk, while traveling, or from home, to keep healthy, energized, flexibility, balanced and calm throughout the work day. This course includes:

  • Chair Yoga seated poses

  • 5-10 min Office Yoga videos

  • Seated and standing pose Office Yoga videos

  • Standing yoga break at your desk (8 min)

  • Walking and Gazing Meditations

  • Guided relaxation video (4 and 20 min videos)

  • 5 and 30 min guided meditation videos

  • 10 min Chair Yoga on a bench, for lunch break

  • Vegan recipes for healthy lunch ideas

  • Bonus: 20 min Gentle Yoga practice for home offices or weekends (floor poses)

  • PDF downloads

  • Course Instructor is Stacie Dooreck

    • Author SunLight Chair Yoga books and Bay Area Office yoga instructor

    • Taught yoga weekly for bebe stores inc, Lucasfilms and many companies in N. CA

    • Stress Management Specialist for Ornish Heart Disease Reversal Programs

    • Featured on CBS News, KQED, SF & LA Yoga Magazine

    • Creator and instructor for SunLight Chair Yoga teacher trainings online, self-paced & at the Bahamas Sivananda Yoga Ashrams

Who this course is for:
  • Everyone! Specially good for those at your desk or day.
  • Also useful for those that travel (Chair Yoga on airplanes!).
  • Chair Yoga is helpful for those that work from home too!
  • Office Yoga can help everyone improve energy, flexibility, balance and strength.
Course content
Expand all 28 lectures 04:20:03
+ Introduction
5 lectures 23:27

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

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.

Preview 01:32

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.

Preview 05:45

10 Tips for New Yoga Students

Preview 01:26

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

Preview 01:27
The Five Points of Yoga: Yoga Lifestyle for Healthy Living
+ Office Yoga Breaks
7 lectures 01:06:06

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

5 min Office Yoga break (Chair Yoga)
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)

Office Yoga 10 min
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!

Shoulder Shrugs: Let it go!

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).

30 min Chair Yoga class (lunch hour break!)- from a Cable TV Episode
+ Office Yoga Standing Breaks
5 lectures 36:48

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.

8 min Standing Office Yoga Break
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.

Benefits of Relaxation

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

Chair Yoga 12 m Seated & Standing Poses
+ Relaxation Breaks, 4 & 10 and 20 min
4 lectures 38:03

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!

Benefits of Relaxation
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.

Guided Relaxation 10 min (lying down, or 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.

20 min Guided Relaxation
+ Meditation & Concentration Building
3 lectures 42:50

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.

Guided Concentration Exercise (Gazing Meditation)

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)

Guided Meditation, 30 minutes

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.

Walking Meditation instructional Video, 4 minutes
For well being, inner calm, mental peace and clarity as well as creativity, it helps to create a daily, consistent practice for meditation. Find a quiet space in your office, or at home that you can sit and focus inward. Even five minutes a day is helpful.
Meditate Daily
1 question
+ Healthy lunch ideas and work day snacks (recipes on PDF and a Ahimsa video)
4 lectures 52:48

"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.

Vegan Recipes PDF

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.

Preview 03:22

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.

20 min Gentle Yoga Video with Ahimsa Reflections

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.

Hatha & Gentle Yoga: Yoga for Everyone! Floor & Standing Practice *BONUS VIDEO