Step 1: Place a yoga block, pillow or phone back on a chair.



Step 2: Place your right foot on the chair, toes facing the back.

Step 3: Put your left hand on the outside of the right knee and right palm on your lower back. Inhale and lift the spine. Exhale as you twist right. Look over right shoulder, hold three to five breaths.

Step 4: Then look over left shoulder, hold three to five breaths. Keep the hips squared and twist. Repeat either side.

  • 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