Body Scan Warm-up

Beat One

  • Standing
  • Inhale, raise arms wide, slowly to the sides and above head
  • Exhale, lower arms, wide, slowly to the sides
  • Repeat breathing in and out

Beat Two

  • Inhale, raise arms wide, slowly to the sides and above head
  • Exhale, lower arms, wide and fold at the waist
  • head and hands down to the floor, stay there and hang, on each exhale fold deeper into the stretch
  • bend knees slightly and slowly roll up from the base of the spine, one vertebra at atime, head comes up last

Beat Three

  • Standing
  • slowly, tilt head back and look up
  • tilt head forward and look down
  • turn head to the right
  • turn head to the left
  • repeat

Beat Four

  • roll shoulders back x4
  • roll shoulders forward x4

Beat Five

  • shrug shoulders up to ears
  • and release, repeat

Beat Six

  • flick fingers out 4x
  • roll wrists out 4x and roll wrists in 4x

Beat Seven

  • large leg muscle warm up
  • lunge forward keep both heels on the floor, stretching the back calf
  • keeping the same foot positions, lean back on back leg, straighten front leg and flex front foot
  • lift front leg and grasp ankle with hand, holding it behind thigh, balance, bend elbow to deepen the stretch
  • repeat sequence on the other side

Beat Eight

  • ankle roll out 4x, roll in 4x, repeat on other ankle

Beat Nine

  • isolations
    • keep lower body stable and move torso to the sides, front and back
    • keep upper body stable, bend knees slightly and move hips to sides, front and back

Beat Ten

  • gently bounce keeping both feet contacting the floor, allow arms to dangle and loosen everything