Zenbody The practices Get the app

A Zenbody practice · Nº 16

Head to toe

For the first minutes of the day. A little of everything, top to bottom.

9 movements · about 5 minutes · standing to floor · no equipment

The sequence

1
Shoulder Rolls
30s
2
Chin Tuck
30s
3
Upward Salute
30s
4
Chest Opener
45s
5
Crescent Lunge
30s left
6
Crescent Lunge
30s right
7
Downward Dog
30s
8
Upward Dog
30s
9
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 Tuck, standing position

Chin Tuck

30s

Slide your chin straight back. Keep your eyes level.

  1. Stand tall with your shoulders relaxed and your arms loose.
  2. Look straight ahead and keep your eyes level.
  3. Slide your chin straight back, as though making a double chin.
  4. Hold there, then release slowly.
Where you feel itBase of the skullBack of the neck

Easier: Lie on your back with your head on the floor so you can feel the movement against something. Rest two fingers on your chin and guide it back gently.

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.

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.

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.

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

First thing

Made for straight out of bed. Light and easy.

about 6 min · 10 movements · standing

Ankle rocks

For stiff ankles, before you put weight on them.

about 6 min · 10 movements · standing to kneeling

Posture and strength

Stretches the neck, then strengthens what holds it up.

about 7 min · 11 movements · standing to floor

All twenty practices

Zenbody

Take this with you

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

Get Zenbody on the App Store
Head to toe · 5 min