Standing
Beginner

Upper Body Opener

Open and strengthen your upper body with gentle arm movements and posture exercises.

  • 9 min
  • 12 movements
  • No equipment
  • Difficulty 1–2/5
Focus zonesWristsArmsShouldersBackCoreFull body

The complete sequence

  1. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  2. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  3. Centered Cross Hands

    Difficulty 1/5Clarity 4/530 sec

  4. Arm Circles

    Difficulty 1/5Clarity 4/530 sec

  5. Blend Circles

    Difficulty 2/5Clarity 3/530 sec

  6. Standing Arm Wave

    Difficulty 1/5Clarity 4/530 sec

  7. Sky Lift Posture

    Difficulty 1/5Clarity 5/530 sec

  8. Chest Opening

    Difficulty 1/5Clarity 5/530 sec

  9. Reach for Stars

    Difficulty 2/5Clarity 5/530 sec

  10. Centered Ball Hold

    Difficulty 1/5Clarity 4/530 sec

  11. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  12. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

Choose your next session or plan

Explore other standing sequences from the app. Open each preview to compare the movements and difficulty before starting.