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A Zenbody practice · Nº 35

An easy seated start

For the first minutes of the day. Gets you moving from your chair, feet first, then up the spine.

10 movements · about 6 minutes · chair · no equipment

The sequence

1
Seated Ankle Point and Flex
30s left
2
Seated Ankle Point and Flex
30s right
3
Seated Cat-Cow
30s
4
Seated Back Arch
30s
5
Seated Side Bend
30s left
6
Seated Side Bend
30s right
7
Seated Twist
45s left
8
Seated Twist
45s right
9
Seated Hamstring Reach
45s left
10
Seated Hamstring Reach
45s right

The movements

Seated Ankle Point and Flex, chair position

Seated Ankle Point and Flex

30s each side

Point your toes away, then pull them back.

  1. Sit tall and lift one foot a little off the floor, knee still bent.
  2. Point your toes away from you as far as is easy.
  3. Pull your toes back toward your shin.
  4. Keep moving slowly between the two.

Easier: Keep the heel on the floor and lift only the toes and the ball of the foot.

Seated Cat-Cow, chair position

Seated Cat-Cow

30s

Hands on your knees. Round, then arch. Keep it slow.

  1. Sit toward the front of the chair, feet flat, hands resting on your knees.
  2. Breathe out and round your back, letting your head drop and your shoulders roll forward.
  3. Breathe in and arch, lifting your chest and drawing your shoulders back.
  4. Keep moving between the two, one breath each way.

Easier: Make the range smaller. Rest your hands on the desk instead of your knees.

Seated Back Arch, chair position

Seated Back Arch

30s

Chair back under your shoulder blades. Arch over it.

  1. Sit tall with the top of the chair back resting just below your shoulder blades.
  2. Lace your fingers behind your head and let your elbows open wide.
  3. Breathe in and arch your upper back over the chair, lifting your chest toward the ceiling.
  4. Let your head follow your chest, then come back up slowly.
Where you feel itBetween the shoulder bladesFront of the chest

Easier: Keep your chin tucked and look ahead instead of up. Cross your arms over your chest if the laced hands are too much for your shoulders.

Seated Side Bend, chair position

Seated Side Bend

30s each side

One hand on the seat. Reach the other up and over.

  1. Sit tall with both feet flat and hold the side of the seat with one hand.
  2. Reach the other arm straight up.
  3. Lean up and over toward the hand on the seat, keeping both hips heavy on the chair.
  4. Stop where the whole side of your body feels long, and breathe there.
Where you feel itSide of the ribsSide of the waist

Easier: Rest the reaching hand on the back of your head instead of reaching up. Keep the bend small.

Seated Twist, chair position

Seated Twist

45s each side

Hold the chair back. Turn toward it. Hips stay square.

  1. Sit sideways on the chair with the backrest at one side, feet flat, knees pointing straight ahead.
  2. Turn your upper body toward the backrest and take hold of it with both hands.
  3. Use the chair to ease the turn a little further, keeping your hips facing forward.
  4. Breathe, and let your head turn last.
Where you feel itMiddle of the backSide of the ribs

Easier: Turn without holding the chair, hands resting on your thigh. Keep the turn small.

Seated Hamstring Reach, chair position

Seated Hamstring Reach

45s each side

Heel down, toes up. Hinge forward with a long back.

  1. Sit near the front edge of the chair, feet flat.
  2. Slide one leg forward, heel on the floor and toes pointing up.
  3. Rest your hands on your thighs and lean forward from the hips.
  4. Stop where you feel the back of the straight leg, and breathe.
Where you feel itBack of the straight legBehind the knee

Easier: Lean forward less. Bend the straight knee a little more.

More practices

First thing

Made for straight out of bed. Light and easy.

about 6 min · 11 movements · standing

Ankle rocks

For stiff ankles, before you put weight on them.

about 6 min · 10 movements · standing to kneeling

Head to toe

A little of everything, top to bottom.

about 5 min · 9 movements · standing to floor

All 38 practices

Zenbody

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An easy seated start · 6 min