Step 1: Sit on the floor, back straight, legs straight in front.


Step 2: Put your hands on ground behind you.

Inhale and exhale. Press your heels away, and toes back toward you. Strengthen your legs from the hips (the heels may lift) and breathe. Hold for three to five seconds.


Step 3: Relax and repeat two to three times. This pose stretches the hamstrings, strengthens the Achilles heel and tones the legs, thighs and arms.


  • 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