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A Zenbody practice · Nº 34

Settle into your chair

For the end of the day. Slow and seated, with long holds for the neck, back and hips.

8 movements · about 6 minutes · chair · no equipment

The sequence

1
Seated Cat-Cow
30s
2
Seated Ear to Shoulder
45s left
3
Seated Ear to Shoulder
45s right
4
Seated Twist
45s left
5
Seated Twist
45s right
6
Seated Figure Four
45s left
7
Seated Figure Four
45s right
8
Seated Forward Curl
45s

The movements

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 Ear to Shoulder, chair position

Seated Ear to Shoulder

45s each side

Hold the seat. Drop the other ear toward your shoulder.

  1. Sit tall and take hold of the side of the seat with your left hand.
  2. Lower your right ear toward your right shoulder.
  3. Let the held arm keep your left shoulder down.
  4. Breathe, and let the weight of your head do the rest.
Where you feel itSide of the neckTop of the shoulder

Easier: Let go of the seat and rest the hand in your lap.

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 Figure Four, chair position

Seated Figure Four

45s each side

Ankle over the knee. Lean forward with a long back.

  1. Sit near the front of the chair with both feet flat.
  2. Cross one ankle over the other knee, the crossed knee dropping out to the side.
  3. Rest a hand on the crossed shin and sit tall.
  4. Lean forward from the hips until you feel the outer hip, and breathe.
Where you feel itOuter hip of the crossed legGlute of the crossed leg

Easier: Sit upright without leaning forward. Rest the ankle lower, on the shin instead of the knee.

Seated Forward Curl, chair position

Seated Forward Curl

45s

Fold over your thighs. Hands down your shins.

  1. Sit with your feet flat and a little wider than your hips.
  2. Fold forward slowly and let your chest rest toward your thighs.
  3. Slide your hands down your shins and hold them, letting your head lower toward your knees.
  4. Breathe into your back, then roll up slowly, head last.
Where you feel itLower backBetween the shoulder blades

Easier: Rest your forearms on your thighs and fold only part of the way.

More practices

Standing unwind

Long, slow holds on your feet, for the end of the day.

about 7 min · 9 movements · standing

Wind down

Slow stretches, all lying down, for the end of the day.

about 7 min · 7 movements · floor

Floor hips

Deep, slow hip work, all of it on the floor.

about 11 min · 13 movements · seated to floor

All 38 practices

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Settle into your chair · 6 min