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Movement

Upward Dog

Opens the front of the body after hours curled over.

Upward Dog, floor position

30s hold · floor

Chest forward and up. Shoulders away from your ears.

  1. Lie face down, hands beside your ribs.
  2. Press into your hands and straighten your arms, lifting your chest.
  3. Draw your shoulders back and down.
  4. Keep your legs active and your gaze forward.
Where you feel itFront of the hipsAbdomenChest

Tips: Press the tops of your feet into the floor for support. Lengthen the front of your neck instead of dropping your head back.

Easier: Stay on your forearms for a lower version.

More for Neck and shoulders · Hips · Upper back · Lower back

Practices that use it

After work reset

Starts at the shoulders and works down to your heels.

about 7 min · 12 movements · standing to kneeling to floor

Lower back

Gentle work for the lower back, moving the spine both ways.

about 7 min · 9 movements · kneeling to floor

Chest and shoulders opener

Opens up the chest and the front of the shoulders.

about 6 min · 9 movements · standing to kneeling to floor

Head to toe

A little of everything, top to bottom.

about 5 min · 9 movements · standing to floor

Zenbody

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