Chairside Warrior II

Warrior II with a chair is great when you want to re-focus, need some confidence or want to stretch your hips and legs, especially after pressing on a rheostat for a while. 

Using a chair with wheels is not ideal since it can be unstable, but virtually any chair will do. I suggest you try this at work and do it while a patient is getting numb or before you head out for lunch, and definitely at the end of the clinical day!

Dr. Josie Dovidio | Warrior II Pose | Chair Yoga | Yoga for Dentists
Dr. Josie Dovidio in Warrior II Pose utilizing a chair for an easy variation you can do while at work.
  • Start seated with your butt at the edge of the chair but toward the middle of the seat. 
  • Pivot your torso so that you can sit on your right side. 
  • Open your left hip to the left side so your left leg is straight, off the chair and behind you.
  • Angle your left foot in towards your midline so that your left ankle is behind your left toes.
  • Keep your right foot on the floor and your sit bones on the chair. 
  • Place a yoga block (or lab box, if you’re at work) under your right foot if it doesn’t reach the floor.
  • If your bottom is lifting off the chair, place a yoga blanket or a pillow underneath your bum and settle into the pose. If you’re doing this while in the office, towels or a rolled up lab coat work well.
  • Stretch your arms out into a T with palms facing down.  
  • Gaze over your right hand and hold the pose for 3-5 breaths. 

Come back to center and perform the same steps on the left side.


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Episode 21: Common Musculoskeletal Issues in Dentistry & Yoga Therapy with Caitlin Parsons, RDH

Registered Dental Hygienist and Yoga Therapist Caitlin Parsons and I discuss the common musculoskeletal issues she sees in her dental clients, what yoga therapy is and why you should consider it as part of your “career longevity” toolbox! 

Visit Caitlin’s website for a free yoga therapy class for neck and shoulders and a free 5-day Change Your Posture, Change Your Life Challenge  

Caitlin on Instagram
Caitlin on Facebook 
🧘🏻‍♀️🙏🏻 🦷


Want the visual experience? Watch here!

Or, listen on your favorite podcast listening app or right here!

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Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Yoga for Stiff Necks

Do you need to release tension in your neck? That’s a silly question to ask dental care providers. Of course you do! Do these simple yoga moves in between patients, with or without your PPE! Breathe through each movement to loosen up a tight neck during a busy day of dentistry.
🧘🏻‍♀️🙏🏻 🦷

Watch here!

Subscribe to the Yoga for Dentists YouTube Channel

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Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Episode 20: Box Breathing -A Stress Management Tutorial for Dentists

If you’re new to meditation and not sure where to start, this episode is for you. This tutorial offers an easy breathing technique that anyone can do no matter what level of experience you have or wherever you find yourself. In other words, you don’t have to sit on a meditation pillow or lie down. And you don’t have to be in a zen garden wearing linen. You can just be sitting in your private office, in your car or even in the operatory while numbing a patient.
🧘🏻‍♀️🙏🏻 🦷

Box Breathing: A Stress Management Tutorial for Dentists

Prefer a visual experience? Watch here!

Or, listen on your favorite podcast listening app or right here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists



Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Episode 19: Farting During Yoga

If you’ve avoided yoga for fear of passing gas, rest assured, you are not alone. Watch or listen to learn why farting happens during yoga and what to do about it. 🧘🏻‍♀️🙏🏻 🦷


Prefer a visual experience? Watch here!

Or, listen on your favorite podcast listening app or right here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists



Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Back and Shoulder Stretch with Eagle Pose Variation

Last month I posted a video on the Yoga for Dentists YouTube Channel showing how to do Eagle Pose (a shoulder stretch) during the clinical day, even while wearing PPE!

You can watch it here:

This video received a lot of nice feedback in the private Facebook group, so today I wanted to show you a way to stretch your shoulders in the evening.

Avoid these poses if you have a shoulder injury or consult with your physician before attempting these.

Prone Back and Shoulder Stretch with Yoga Block
  • Place a yoga block in front of you, place both of your upper arms and elbows on the block, with hands in prayer pose.
  • Sink into your shoulders and see how that feels.
Eagle Pose Variation
  • To go into a deeper stretch: Place a yoga block in front of you, place one arm on the block with palm facing up, cross your other arm over near the elbow.
  • Bend both arms at the elbow and see if you can get the palms of your hands to touch each other. It would really be helpful to review the Eagle Pose video posted above to see this in action.
  • Unwind your arms to release.

Show me your practice by tagging me on Instagram @yogafordentist or posting in our private Facebook Group – Yoga for Dentists!

Items pictured in this post:

Because people often email me to ask, I’m going to start including anything in the photos that might be of interest:

Yoga block: https://amzn.to/3pID3kL

Yoga mat: https://amzn.to/3kfCe1z

Yoga pants by Colorful Koala: https://amzn.to/3dPIuMH

Yoga top by Mippo: https://amzn.to/2NOtljJ

Yoga bra by Queenieke: https://amzn.to/2ZGEKos


Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Episode 18: Best Yoga Styles for Dentists & Dental Hygienists

In this episode, I answer a question I received by DM from a dentist who is new to yoga. There are so many styles of yoga, which type is best for dentists? Watch this to hear my opinion based on over 20 years of experience. 🧘🏻‍♀️🙏🏻 🦷


Prefer a visual experience? Watch here!

Or, listen on your favorite podcast listening app or right here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists



Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Episode 17: Guided Meditation: What the World Needs

This guided meditation encourages you to ponder what makes you come alive. It also includes a quote from Howard Thurman, in recognition of Black History Month.

Listen on your favorite podcast listening app or listen here!

Hang out with like-minded dental professionals on Facebook or Instagram @yogafordentists

Click here to receive a FREE End of Workday Meditation!

Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Hand Yoga

Our hands, we can’t work without them, and yet, we often don’t pay much attention to them until they hurt! It’s important to remember that our hands go through a lot of repetitive motions in dentistry and in yoga. 

The wrists bear much of our weight in yoga poses like plank or crow pose. If our wrists are weak or tight, any form of weight-bearing exercise or even hand use in life’s daily tasks can lead to wrist pain.

Therefore, taking proper care of your wrists to avoid an injury is extra important – not just for your yoga practice, but for all aspects of your life.

So today, I offer this simple wrist, palm and finger stretch that you can do in between patients with or without your PPE (take your gloves off though, duh).

  • From a standing position, extend your arm straight out in front of you and place the palm of your hand flat on the wall making sure to press your metacarpal pads into the wall. 
  • With your free hand, very gently pull your fingers back until you feel a stretch. 
  • Breathe into the pose by inhaling and imagining the breath traveling through your nose, down your arm into your wrist, palm and fingers
  • Hold for 20-30 seconds. 
  • Repeat with the other hand.

This may feel more like a finger stretch but remember, your wrist is flexed here which is the counterpose to how your wrists are typically positioned while practicing dentistry. So you end up receiving a nice stretch to the hand.


Let me see your Hand Yoga by tagging me on Instagram @yogafordentist or posting in our private Facebook Group – Yoga for Dentists!

Click here to receive a FREE End of Workday Meditation!

Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content:

Goddess Pose

Goddess pose (also known as fiery angle pose) heats the body and increases circulation, while also toning the calves, quadriceps, inner thighs and core, as well as the shoulders, arms and upper back. This pose also stretches the hips, groins and chest after a long day of practicing dentistry. Goddess pose also happens to be a nice pose to do during pregnancy as it can help to prepare the body for childbirth by creating spaciousness in the pelvis.

You can certainly do this while at work (might be tricky if wearing heels or slippery dress shoes) otherwise, it’s a great post work pose!

Steps to Goddess Pose
  • Facing the long edge of your yoga mat, step your feet approximately 3 feet apart (those with longer legs should take a slightly wider stance). Keep your feet parallel. I usually tell students to extend their arms out to the side and flex the hands so that fingers are pointing down. Then roughly align your ankles with your wrists and see how that stance feels. Adjust your stance as needed after you attempt the pose.
  • With hands on your hips, turn your toes out and your heels in, so your feet are pointed out at about a 45-degree angle.
  • On an exhale, bend your knees in the same direction as your toes, and lower your hips down toward the height of your knees. The knees have a tendency to bow inwards as they bend, so ensure that your knees are pointing in the same direction as your toes to help protect your joints. If necessary, adjust the placement of your feet.
  • Extend your arms out at shoulder height and bend your elbows to 90 degrees with your palms facing away from you. Spread your fingers wide and draw your shoulder blades into your back. 
  • Engage your core muscles and draw your tailbone toward the floor. Keep your spine long and your shoulders stacked over your hips.
  • Press down evenly through the soles of both feet and remain in the pose for up to 5 deep breaths.
  • To come out of the pose, extend your legs, lower your arms and step your feet together.
  • If having the arms up is too much today, place your hands together at the heart center to ease up on your shoulders or upper back.
Add a Twist

Place palms on thighs and twist at your waist so you can bring your shoulder forward for a nice torso and shoulder stretch. Don’t forget to do the other side.


Let me see your Goddess Pose by tagging me on Instagram @yogafordentist or posting in our private Facebook Group – Yoga for Dentists!

Click here to receive a FREE End of Workday Meditation!

Consider subscribing to this website (it’s free) and share it with your dental friends. Helping other dentists live better lives is a great way to give back to the dental community!

Want more? Check out yoga for dentists on these platforms for additional content: