Four standing moves
- Side bend. One arm floats up, a small bend to the side on the out-breath, back to tall on the in-breath.
- Shoulder blade squeeze. Arms by your sides, draw the shoulder blades gently back and down, release.
- Small knee lift. One hand on the chair. Lift one knee a little, lower it slowly, swap. Keep it low.
- Heel raises. Both hands on the chair, rise slowly onto the balls of the feet, lower slowly.
Pacing
One move, about a minute, slow breaths. If you want a routine, pair it with one slow tai chi move like in the 3-minute routine.
Prefer to sit?
All of these have seated versions. See chair Pilates, or go back to the gentle Pilates at home guide.
Zenbo is gentle movement for calm, not medical advice. If you have an injury, a health condition, balance problems or are pregnant, check with your doctor first. Move within your comfort, use the chair version if you like, and stop if something hurts.
Questions
Is standing Pilates real Pilates?
It uses the same ideas, breath and slow control, in standing positions. Many studios teach standing work too. It is a gentle variation, not mat Pilates.
Do I need equipment?
No. A steady chair for balance is all.
Is it safe for me?
Zenbo is gentle movement for calm, not medical advice. If you have an injury, a health condition, balance problems or are pregnant, check with your doctor first. Move within your comfort, use the chair version if you like, and stop if something hurts.
