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A Zenbody practice · Nº 3

Wind down

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

7 movements · about 7 minutes · floor · no equipment

The sequence

1
Knees-to-Chest
30s
2
Spinal Twist
60s left
3
Spinal Twist
60s right
4
Lying Figure Four
60s left
5
Lying Figure Four
60s right
6
Reclined Butterfly
60s
7
Legs Up the Wall
60s

The movements

Knees-to-Chest, floor position

Knees-to-Chest

30s

Hug both knees in. Let your low back settle.

  1. Lie on your back with your legs extended.
  2. Draw both knees in toward your chest.
  3. Wrap your arms around your shins and hold.
  4. Let your low back soften into the floor.
Where you feel itLower back

Easier: Hug one knee at a time if both together is too much.

Spinal Twist, floor position

Spinal Twist

60s each side

Knees fall one way, arms the other.

  1. Lie on your back and draw both knees in.
  2. Let both knees fall to one side.
  3. Open your arms wide and rest them on the floor.
  4. Turn your head the opposite way if that feels good on your neck.
Where you feel itLower backOutside of the hipChest

Easier: Stack a pillow between the knees, or keep the feet on the floor and drop the knees only partway.

Lying Figure Four, floor position

Lying Figure Four

60s each side

Ankle over knee. Pull the back thigh in.

  1. Lie on your back with both knees bent, feet on the floor.
  2. Cross one ankle over the opposite thigh, just above the knee.
  3. Reach through the gap and hold the back of the standing thigh.
  4. Draw that leg toward you until you feel the top hip open.
Where you feel itOutside of the top hipGlute

Easier: Press the crossed knee gently away instead of pulling the thigh in, or do it seated on a chair.

Reclined Butterfly, floor position

Reclined Butterfly

60s

Soles together, arms open. Let gravity do it.

  1. Lie on your back and bring the soles of your feet together.
  2. Let your knees fall open toward the floor.
  3. Rest your arms out wide, palms facing up.
  4. Stay and let your breath settle.
Where you feel itInner thighs

Easier: Slide your feet further away, or support both knees on pillows.

Legs Up the Wall, floor position

Legs Up the Wall

60s

Legs up, arms wide. Nothing to do here.

  1. Sit with one hip against a wall, then swing your legs up as you lie back.
  2. Scoot your hips as close to the wall as is comfortable.
  3. Let your arms rest wide, palms up.
  4. Stay still and let your breath slow down.

Easier: Move your hips further from the wall, or bend the knees over a chair seat instead.

More practices

Floor hips

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

about 11 min · 13 movements · seated to floor

Ankle rebuild

The long ankle session. As much strength and balance as stretching.

about 14 min · 19 movements · standing to kneeling

Lower back

Gentle work for the lower back, moving the spine both ways.

about 7 min · 9 movements · kneeling to floor

All twenty practices

Zenbody

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Wind down · 7 min