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A Zenbody practice · Nº 7

First thing

For the first minutes of the day. Made for straight out of bed. Light and easy.

10 movements · about 6 minutes · standing · no equipment

The sequence

1
Ankle Circles
30s left
2
Ankle Circles
30s right
3
Knee Circles
30s
4
Heel-to-Toe Rocks
30s
5
Upward Salute
30s
6
Standing Quad
60s left
7
Standing Quad
60s right
8
Squat Stretch
30s
9
Crescent Lunge
30s left
10
Crescent Lunge
30s right

The movements

Ankle Circles, standing position

Ankle Circles

30s each side

Lift one foot. Draw slow circles with your toes.

  1. Stand tall, one hand on a wall or chair if you want it.
  2. Lift one foot off the floor.
  3. Draw slow circles with your toes, as large as the joint allows.
  4. Reverse direction halfway through.

Easier: Do it seated with the foot resting on the opposite knee.

Knee Circles, standing position

Knee Circles

30s

Hands on knees. Circle them slowly.

  1. Stand with your feet together and bend your knees slightly.
  2. Rest your hands on your knees.
  3. Draw slow circles with your knees, keeping your feet planted.
  4. Reverse direction halfway through.

Easier: Make smaller circles, or hold a chair with one hand and skip the hands-on-knees position.

Heel-to-Toe Rocks, standing position

Heel-to-Toe Rocks

30s

Rock back to your heels, then forward to your toes.

  1. Stand with your feet under your hips.
  2. Rock your weight back onto your heels, lifting your toes.
  3. Rock forward onto the balls of your feet, lifting your heels.
  4. Keep the rhythm slow and controlled.

Easier: Hold a chair back, or reduce how far you rock in each direction.

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.

Standing Quad, standing position

Standing Quad

60s each side

Heel to glute. Knees together, hips forward.

  1. Stand tall with a wall or chair nearby.
  2. Bend one knee and take hold of that ankle behind you.
  3. Draw the heel toward your glute, keeping both knees together.
  4. Press your hips gently forward and stand tall.
Where you feel itFront of the thighFront of the hip

Easier: Loop a strap or towel around the ankle. Hold a wall with the free hand.

Squat Stretch, standing position

Squat Stretch

30s

Sink into a deep squat. Elbows inside the knees.

  1. Stand with your feet a little wider than your hips, toes turned out slightly.
  2. Sink your hips down toward the floor.
  3. Bring your palms together and rest your elbows inside your knees.
  4. Press your knees gently open and lift your chest.
Where you feel itInner thighsHipsAnkles

Easier: Hold a door frame for support, or sit on a low step or stack of books.

Crescent Lunge, standing position

Crescent Lunge

30s each side

Back knee lifted, reach both arms up and lengthen.

  1. Step one foot back into a long stance and lift the back heel.
  2. Bend your front knee to stack it over the ankle.
  3. Keep the back leg straight and strong.
  4. Reach both arms up alongside your ears.
Where you feel itFront of the back hipFront of the back thigh

Easier: Rest your hands on your front thigh instead of reaching up. Lower the back knee to the floor for a kneeling version.

More practices

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

Open hips

Opens up the hips, standing first, then the floor.

about 9 min · 10 movements · standing to kneeling to floor

All twenty practices

Zenbody

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Zenbody picks the practice, holds the timer, and remembers where you left off. All you do is follow along.

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First thing · 6 min