A gentle full-body movement practice. Ten slow, deliberate movements to wake the body — no equipment, no intensity, just you and the morning.
At a glance
10
Movements
640+
Reps
15
Minutes
Best time
First light, before the day begins.
(a) The sequence
01 — 10
Body Tapping
Warm-up · 1–2 min
Tap gently over your arms, chest, sides, hips, and legs. Let the hands find the body before the body finds the movement.
Hops with a twist
Keep the hops low and land softly. Twist comfortably from side to side.
Alternative: step and twist without jumping.
Body waves
Bend your knees gently, flow through the body, and lift your arms upward.
Arm swings
Swing both arms naturally forward and backward, or side to side.
Trunk twists
Stand with feet comfortable apart and rotate gently left and right.
Arms up
Raise your arms overhead, then lower them with control. Keep your shoulders relaxed.
Golf swings
Stand in a golf stance and swing your arms side to side as if swinging a golf club.
Marches
Alternate lifting your knees while standing tall. Add relaxed arm swings. Low-impact cardio and coordination.
Dead arms
Relax your arms and let them swing loosely around your body. Avoid forcing the movement.
Squats
Sit your hips back and bend your knees, then stand tall. Use a chair for support if needed.
(b) Pacing
Your routine has 640 counted repetitions, so the exact duration depends on how quickly you move and how much rest you take.
A note on variations
The names “body waves” and “dead arms” can describe different movements. The examples above use gentle standing versions. For the hops, twists, and squats, use a range of motion that feels comfortable.