Stand with feet 12 to 18 inches apart.

Turn the toes on your right foot under your foot. Hold that position.

Turn your toes up. Stay on the ball of your foot. Hold that position.

Pivot your right knee into your left knee. Hold that position. Repeat on other side three times.

• Do you have sore shoulders, neck pain, or just general stress? Use these 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