Step 1: Sit straight on chair with your back and sacrum as close as possible to chair back. Place tennis ball or Acuball between chair and upper back, and relax back.




Step 2: Repeat with the tennis ball or Acuball between your middle back and the chair.

Step 3: Repeat with the ball between your lower back and the chair.Breathe evenly and slowly and let the tension release from your back and shoulders.

  • 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