Step 1: Place your hands on your thighs. Sit well back from your desk.



Step 2: Exhale as you fold forward slowly. Keep your head and neck in line with your spine.

Step 3: Slide hands to the floor and let them hang. Take three deep breaths and gently lower head toward floor, rounding your back. Breathe deeply, letting go. Let your hands hang loosely, your head be heavy, and your neck relax.

Step 4: Inhale as you roll up slowly, keeping your spine long. Repeat two to three times.

  • 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 e-mail