Sun Salutation Series (Sur Ya Na Maskara)

This is the third exercise in a three week series. Please refer to the columns from the last two weeks for the full sequence.




Step 1: See last 2 weeks of Office Yoga for the Plank position.


Step 2: Bend your knees, lower your abdomen to the ground. Arch your back, look up. Uncurl toes.

Step 3: Exhale. Raise yourself into a V position — arms and legs straight. Press heels into the floor.

Step 4: Exhale. Bring right foot forward. Leave left knee on the ground. Look up and arch back.

Step 5: Exhale as you straighten your right leg. Touch your forehead to your right knee.

Step 6: Peel yourself up slowly.

Step 7: Arch your back and look up.

Step 8: Come into prayer position. Repeat this sequence on the other side — 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