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“The Office” Collection #1:
Practices to Relieve Work-Related Pain and Stress

A Yoga Libre Guided Series

Office Series Intro
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Nancy Zampella, MS, E-RYT, has been a full-time yoga educator since 2001, helping her students reap yoga's therapeutic and joyous benefits. MORE

Course Info


This series contains six practices, each approximately 10-minutes in length, to help desk jockeys stretch, breathe, and release commonly-held areas of tension like the neck & shoulders, jaw and eyes, chest & back, wrists and fingers, low-back and legs. Another practice introduces a couple of breathing techniques to calm anxiety and increase productivity. They can be practiced in any order. No prior yoga experience is required.

All of the practices can be done either seated or standing in a small space. Yoga clothes or a mat are not required. 

This collection of “The Office” is labeled #1 as additional practices are intended to be offered in the future.

Course Objectives

  • Helpful in preventing pain or issues that develop from spending long hours at a desk

  • Perfect for a mid-day work break when you have limited time and space

  • Yoga helps develop coordination, flexibility, mobility and proprioception

  • Eye exercises give eyes a break from screen time and concentrated focusing

  • As the practices may be done seated or standing, they are appropriate and accessible even if you are dealing with injuries or compromised balance

  • Helps prevent and relieve low back pain caused by tight hamstrings and too much sitting

What do you get when you choose a practice course?

  • Six practices approximately 10 minutes in length that can be practiced in any order, anytime

  • Example of how yoga can be done without a mat or even enough room to lie down

  • Videos to guide you through each practice that you can watch or just use as audio to follow along

  • Suggested modifications and instruction on how to use available props like a wall, chair or desk to minimize the risk of injury

  • Ability to ask questions via email and social media

  • Opportunity to interact on social media with others following the same course

Frequently Asked Questions

  1. How much is “The Office” Collection #1?
    The cost of the course is $45, but is being offered at an introductory 30% off, which makes it only $31.5!! But hurry, that price will only be offered for a limited time.

  2. When does the course begin?
    This course is available on-demand and can be accessed via the Yoga Libre website immediately after purchase.

  3. What if I cannot practice daily or even weekly?
    No problem! The courses are designed so that students can work at their own pace. Feel free to experience the course on the timeline that works best for you. The material is yours to keep, and your access will not expire.

  4. Do I need any special computer capabilities to access the coursework?
    You’ll need internet access to view the videos and join the special Facebook Group. 
    • Access your courses with a computer, tablet or smartphone.
    • Take your courses when you want, where you want. Your access never expires.
    • Interactive content via a special Facebook Group is optional.


  5. Will there be more course offerings that focus on office workers?
    You bet! I’m currently working on courses to address many types of poses and anatomical areas. If you have a particular question or want to see a focus on a specific topic, email me with a suggestion at

  6. If you’re having problems and would like to have me contact you, please email me at

Course Outline

Neck & Shoulders

This 10-minute practice focuses on movements and stretches to release tension from the neck and shoulders. Includes an explanation of how to give yourself a massage anytime you need it.

Chest & Upper Back

This 11-minute practice features movements coordinated with breath that open the chest and stretch the upper back. Sun Breaths can be done seated or standing. This practice can be done daily if desired.


Low Back, Legs & Feet

Desk jockeys often neglect the lower body, so this practice aims to get circulation flowing and reminds practitioners of the connections between feet and lower back. Helps counter ankle stiffness that can occur when people sit for long periods. Surprisingly, this less than 10-minute practice can be performed in a primarily seated position!


Jaw & Eyes

For computer users, the exhaustion is real! This 11-minute practice features stretches, breathing exercises and yogic eye exercises designed to rejuvenate and refresh.

Arms, Hands, Wrists & Fingers

Keyboard users need to pay particular attention to these parts of the body to avoid repetitive stress injuries. This 12-minute practice offers suggested stretches and even a finger-focused breathing exercise to maintain circulation and mobility so that hands and wrists feel good.

Breathing for Energy, Focus & Concentration

This 9-minute practice has a few stretches to create spaciousness for breathing and then two breathing exercises to increase energy and calm anxiety.

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