12 Yoga Poses for Your Workday

Hints for Practice

Before you begin:

• For all seated poses start by sitting squarely in your chair with your feet flat on the floor so that you feel your connection to the earth. If possible, take your shoes off and stretch your toes. If your feet don't reach the floor, place a pillow or books underneath them.

• In all standing poses, start with your feet firmly planted to the earth and lift up through the center of your body to the crown of your head.

• Always keep your chest open, draw your shoulders back, and move your shoulder blades downward, away from your neck. This is the basis of good posture.

• Hold each pose for anywhere between three and five breaths, but never longer than you feel comfortable. When you release each pose you should feel that you've created some opening in your body, rather than pain or stress.