This posture tones the legs, hips and thighs. It also strengthens the upper body.




Step 1: Stand straight facing a wall. Place your right hand on the wall.

Step 2: Lift your right leg behind you, bend the knee and bring the heel in towards the buttock. Lift your left arm and hold.

Step 3: Gently lift your right leg up and bend your left arm as you bend forward — keep lifting.

Step 4: Balance yourself. Repeat on other side. The dancer can also be practised without the assist of the wall.

  • Do you have sore shoulders, wrists that ache, neck pain, or just general stress? Use these simple weekly yoga postures to help you create a better day. Just a few minutes throughout your workday will make a big difference! As you start each stretch remember to take nice deep breaths and be aware of your body.

  • As you go through these postures, remember safety come first. You might feel uncomfortable, which is natural, pain, however, is not OK. It is your body telling you to stop.