A little kindness for your body
A gentle warm-up where we run our hands over our body to wake up each part and breathe calmly.
Share it with your family
If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Lift your hands gently.
Touch your head with your hands.
Move down and touch your face.
Continue down to your chest.
Move down to your legs.
Move up to your shoulders.
Breathe calmly.
Safety notes
- Do each movement slowly; if anything hurts, stop.
- If you feel unsteady on your feet, do this next to a chair or a wall.
- No need to press: your hands just stroke gently.
What you need
Nothing special: comfortable clothes and a firm chair.
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case← this video
This is the first exercise in the series. A simple gesture to begin with: run your hands over your own body and give yourself a moment of attention. There is no rush and there is no right way to do it.
What Frank says
Translated from Frank’s Spanish narration.
A little kindness for your body. We lift our hands gently, touch our head, our face, our chest, our legs, our shoulders, and we breathe.
Related videos
Exercise 2
Standing tall like a soldier
A posture exercise to stand up straight and open your chest by drawing your shoulders back.
Watch the video
Exercise 3
The support
We raise and lower our heels to strengthen our feet and gain stability when standing.
Watch the video
Exercise 4
Looking at the ground
Bending your knees while looking down to practise the movement of squatting with control.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.