Sun Salutation Series (Surya Namaskara)

We are going to break down this powerful sequence over three weeks, so you may wish to keep all three weeks’ columns so you have the full sequence.


Step 1: Stand straight with feet facing forward and two to three inches apart. Exhale as you bring your palms together in front of your chest (as in prayer).

Step 2: Inhale as you raise your hands above your head, with hands facing each other.

Step 3: Bend backward while arching your back, and breathe normally.

Step 4: Exhale as you bend forward, palms flat on the ground beside your feet (you can bend your knees or place your hands on the shins).

Step 5: Try to bring your head towards your knees. Lift the head up and again press towards the knees two times.

Step 6: Slowly roll up to standing. This posture keeps your spine supple, strengthens the upper body and is very relaxing when you bend forward.

  • 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 comes 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 e-mail

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