Yoga for Office Workers

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Features

Complete Yin Yoga philosophy and the three tattvas (stillness, time, and edges)
Body anatomy basics: fascia, connective tissue, meridians (intro)
Full-body pose library covering hips, spine, shoulders, hamstrings, and chest
Safe alignment principles, prop use, and contraindications awareness
indfulness techniques: breath anchoring, body scanning, loving-kindness (intro)
Sequencing skills: build your own 30–60 minute Yin sessions
Capstone: a complete 60-minute self-guided Yin + mindfulness practice

Target audiences

Beginners who want to start yoga with a gentle, accessible style
Athletes and active people who want to release deep muscle/joint tension
People experiencing chronic stress, anxiety, or overwhelm
Yoga practitioners wanting to balance a strong Yang practice
Anyone interested in mindfulness but prefers a body-based entry point
Those recovering from mild injuries (with medical clearance)

Requirements

A yoga mat and a quiet space to practice
Props: 2 yoga blocks, 1 bolster (or firm pillow), 1 blanket (helpful but improvised props are fine)
Comfortable, loose clothing
No prior yoga experience required
Consult a doctor/physio before practicing if you have any injuries or chronic conditions

Curriculum

4 Sections
16 Lessons
10 Weeks

Expand all sectionsCollapse all sections

Curriculum 1: Desk Body Basics
Yin Yoga is a slow, meditative style of yoga that targets deep connective tissue (fascia, ligaments, joint capsules) rather than muscles. You'll learn where Yin Yoga comes from, how it differs from more active (Yang) styles, and why stillness is the heart of the practice.
5
Curriculum 2: Hips, Back & Sitting Recovery
The hips are where most people hold the most tension. You'll learn three foundational hip-opening poses, how to prop them for different body types, and how to sit with the intensity and emotion that hip opening can sometimes bring up.
5
Curriculum 3: Energy, Circulation & Midday Refresh
You'll learn spinal twists and backbends in Yin style, which are fundamentally different from their Yang equivalents. Gentle spinal compression and traction in Yin reach the intervertebral discs, facet joints, and deep paraspinal fascia.
4
Curriculum 4: Home Recovery + Long-Term Desk-Life Strategy
Yin Yoga is a moving meditation. You'll learn three mindfulness techniques to anchor attention during longer holds: breath awareness, body scanning, and sensation tracking. These practices prevent the mind from escaping the pose into distraction.
4

FAQs

Can I do this at my desk in work clothes?

Yes. Many lessons are chair-based and low-sweat, designed for work attire. For deeper hip work, you may prefer looser clothing, but it’s optional. The course includes discreet variations for public settings.

How often should I do these routines?

The biggest improvement usually comes from short daily breaks (2–5 minutes, 2–4 times/day) plus 2–3 longer sessions/week (15–30 minutes). Sitting is a repetitive stressor, so frequent small resets work better than one long stretch. Consistency matters more than intensity.

What if I already have neck or back pain?

Use gentle ranges, move slowly, and skip anything that triggers sharp pain or radiating symptoms. Chair support and props make many movements safer. If you have numbness/tingling, severe pain, or a diagnosed condition, consult a professional and tell me your triggers—I can suggest safer substitutions.

Will this help prevent headaches and eye strain?

Often, yes—especially tension headaches linked to neck/shoulder tightness and screen posture. The course includes upper back mobility, jaw/neck release, and basic eye relaxation drills. These don’t replace medical care for migraines, but they can reduce common desk-related triggers.

Instructor

admin

3 Students

10 Courses

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Free

Student:

0 Students

Lesson:

16 Lessons

Duration: 10 Weeks

Quiz:

2 Quizzes

Level: All levels

Featured Review

Yoga for Office Workers

Features

Target audiences

Requirements

Curriculum

FAQs

Instructor

Useful Links

Working Hours

Yoga for Office Workers

Features

Target audiences

Requirements

Curriculum

FAQs

Instructor

Useful Links

Working Hours

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