This posture helps you relax and gives your entire body a great safe stretch. Soften the knees if that feels better.


Step 1: Stand 8 to 10 inches from a wall, feet hip-width apart and back pressed into the wall.

Step 2: As you inhale, slowly roll away from wall. Press chin into chest and imagine each vertebra peeling away from wall.

Step 3: Press tailbone to wall, hang arms down loosely, relax, breathe normally.

Step 4: Pull navel deeply into spine to increase your stretch. Relax head and neck; just hang over.

Step 5: Lift arms up and make big, slow circles in one direction and then the other.

Step 6: Inhale as you slide up, pressing back into wall. Feel like you’re being pulled back by a magnet.

  • 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 the former director/owner of The Yoga Studio in Toronto. For corporate and private classes please contact her at


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