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A Zenbody practice · Nº 1

After work reset

For after a day at a desk. Starts at the shoulders and works down to your heels.

12 movements · about 7 minutes · standing to kneeling to floor · no equipment

The sequence

1
Shoulder Rolls
30s
2
Chin to Chest
30s
3
Cross-Body Shoulder Stretch
30s left
4
Cross-Body Shoulder Stretch
30s right
5
Chest Opener
45s
6
Upward Salute
30s
7
Toe Touch
30s
8
Lunge
30s left
9
Lunge
30s right
10
Downward Dog
30s
11
Upward Dog
30s
12
Child's Pose
45s

The movements

Shoulder Rolls, standing position

Shoulder Rolls

30s

Big slow circles. Let the shoulders lead.

  1. Stand tall with your arms hanging loose at your sides.
  2. Lift both shoulders up toward your ears.
  3. Roll them back and down, drawing the largest circle you can.
  4. Keep going, and reverse direction halfway through.

Easier: Roll one shoulder at a time if both together feels awkward. Seated works just as well as standing.

Chin to Chest, standing position

Chin to Chest

30s

Let your chin drop toward your chest. Let it hang.

  1. Sit or stand tall, shoulders relaxed and low.
  2. Let your chin drop toward your chest.
  3. Let the weight of your head do the work.
  4. Keep breathing, and let the back of the neck soften.
Where you feel itBack of the neckTop of the upper back

Easier: Rest your hands lightly on the back of your head for a little more weight. Works seated exactly the same.

Cross-Body Shoulder Stretch, standing position

Cross-Body Shoulder Stretch

30s each side

Hug the arm across. Keep the shoulder low.

  1. Stand or sit tall.
  2. Bring one arm straight across your chest.
  3. Use the other arm to draw it gently closer.
  4. Keep the shoulder of the stretched arm down, away from your ear.
Where you feel itBack of the shoulderUpper arm

Easier: Ease the pull on a stiff day. Works seated just as well.

Chest Opener, standing position

Chest Opener

45s

Clasp your hands behind you. Lift and open.

  1. Stand tall and clasp your hands together behind your back.
  2. Straighten your arms and roll your shoulders back.
  3. Lift your hands away from your body.
  4. Lift your chest and breathe into the front of your shoulders.
Where you feel itFront of the shouldersChest

Easier: Hold a towel or strap between your hands if they will not clasp. Stand in a doorway with a forearm on each side and step gently through.

Upward Salute, standing position

Upward Salute

30s

Reach tall. Let your ribs lift away from your hips.

  1. Stand with your feet under your hips, arms at your sides.
  2. Sweep both arms out wide and up until they frame your head.
  3. Reach your fingertips toward the ceiling, hands about shoulder-width apart.
  4. Soften your shoulders and let your gaze follow your hands.
Where you feel itSides of the ribsShoulders

Easier: Hands on hips, or elbows bent, if reaching overhead is uncomfortable.

Toe Touch, standing position

Toe Touch

30s

Hinge from the hips. Let your head hang.

  1. Stand tall, feet together or hip-width apart.
  2. Push your hips back and fold forward over your legs.
  3. Let your hands travel toward your shins, ankles, or the floor — wherever they reach.
  4. Let your head and neck hang heavy. Breathe.
Where you feel itBacks of the thighsCalves

Easier: Bend the knees generously, or rest your hands on a chair seat.

Lunge, kneeling position

Lunge

30s each side

Front knee over the ankle. Let the back hip open.

  1. Step one foot forward and lower the back knee to the floor.
  2. Stack your front knee over your front ankle.
  3. Shift your hips forward until you feel the front of the back thigh lengthen.
  4. Reach both arms overhead, or rest your hands on the front thigh.
Where you feel itFront of the back hipFront of the back thigh

Easier: Pad the back knee with a folded towel. Hands on books or a chair for balance.

Downward Dog, floor position

Downward Dog

30s

Hips high. Chest toward your thighs.

  1. Start on hands and knees, hands under your shoulders.
  2. Tuck your toes and lift your hips up and back.
  3. Press the floor away and let your chest drift toward your thighs.
  4. Pedal your heels or hold them still — either works.
Where you feel itBacks of the legsCalvesShoulders

Easier: Hands on a chair seat or wall for a standing version.

Upward Dog, floor position

Upward Dog

30s

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

Easier: Stay on your forearms for a lower version.

Child's Pose, floor position

Child's Pose

45s

Let everything settle. Breathe into your back.

  1. Kneel with your big toes together, knees as wide as feels good.
  2. Sit your hips back toward your heels.
  3. Walk your hands forward and rest your forehead down.
  4. Stay, and let your breath move your back ribs.
Where you feel itLower backHips

Easier: Rest your forehead on stacked fists or a pillow if it doesn't reach the floor.

More practices

Chest and shoulders opener

Opens up the chest and the front of the shoulders.

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

Bring those shoulders back

Strength work for the upper back, the kind that moves posture.

about 4 min · 7 movements · standing to floor

Posture and strength

Stretches the neck, then strengthens what holds it up.

about 7 min · 11 movements · standing to floor

All twenty practices

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After work reset · 7 min