The aim of the 6-week course "A healthy back in (home) office" is to sensitize you to the negative consequences of sedentary life. I teach you useful, effective and simple exercises on how to mobilise back, neck and shoulders in everyday work life without having to spend a lot of extra time.

Mindful movement and short breathing exercises have a relaxing effect and reduce the stress level.
The 6-week course starts with a workshop in which the actual situation is closely examined.

Suggestions on how to improve the situation and an overview of the exercises for physical and mental well-being in (home) office are presented. You will receive a small handout with sketched exercises and tips that will help you integrating all of this into your day-to-day work afterwards.

After the workshop, you will receive videos every week for 5 consecutive weeks with background knowledge and simple, effective exercises on 5 different aspects of back health. At the end of the course, we will meet again for evaluation.

Here you find all details on this 6-weeks course:

Wake Up Yoga are short, 30-45 minutes long sessions for the time before the start of the working day. These short, refreshing sessions wake up the whole body and make the mind alert and clear. The spine is gently mobilized in all directions, the back and entire core strengthened.

We do exercises to relax the shoulder-neck area and move and stretch tight hip muscles. Short meditations and breathing exercises complete the wake-up program. In summary: It is a refreshing and relaxed start into the working day!

Yoga directly in the teams is practised standing for 20-30 minutes at the respective workplace. Effective exercises relax tense shoulder-neck muscles, the spine is mobilized in all its directions, and the hip area is moved and gently stretched.

Simple, short breathing and mindfulness exercises relax the mind. With a mobilised body and a refreshed mind, it is easier to focus on work again after this little yoga break.

Start lunch break with 30-45 minutes of yoga - the body moves, tense muscles loosen up and the mind calms down and regenerates. The active lunch break consists of effective stretching and relaxation exercises for the neck, shoulder and hip area, simple strengthening exercises for back and core muscles and sequences for the mobilisation of the spine.

Short mindfulness and breathing practices help us calm down. A simple, stress-reducing practice accessible to everyone. With a mobilised body, a refreshed and relaxed mind, you can enjoy the rest of the lunch break and start the afternoon with new energy.

At the end of the working day, enjoy a soothing, mobilizing and regenerating 60-90 minutes mixture of gentle, dynamic movement sequences and static asanas that move, strengthen, stretch and relax the entire body. The focus of the classes is on a healthy back

a mobile spine, a relaxed shoulder-neck area, mobile hips and stress release. Each class has its own focus. Simple breathing exercises and short, guided meditations contribute to mental relaxation and recovery.

A perfect start to the evening after a long day at work.