Stand with feet 1 to 1 1/2 feet apart, and put your arms out in front of you.

Bend your knees and roll onto balls of your feet.

Lift your heels off the ground. Keep your back straight. Repeat as you like.

This exercise strengthens your back, and tones your calves.

• 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.

Helen Goldstein is director/owner of The Yoga Studio in Toronto. For more about yoga at your workplace, please contact 416.322.9936 ext. 2001 or email