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Movement Studio
MOVE BETTER. FEEL STRONGER. LIVE FULLY.
Official films play here only when the player and the length were checked. Everything else stays written, with Coming Soon, until a real recording exists.
New · Video library
Chair Yoga Studio
Free seated and standing chair yoga classes, plus gentle yoga and mobility. Press PLAY VIDEO and start.
Official film. Player length 3:10. You can stay seated. The picture on the source site shows a hand and a small ball, not a full-body routine.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A seated ten-minute script: march, shoulder rolls, arm raises, ankles, knee extensions, and easy breathing.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Sit in a sturdy chair with both feet on the floor. Rest your hands on your thighs. This is a spoken script for a later recording. It is not a video.
Seated march. Lift one foot a little, then the other. Keep the chair under you. About one minute. Pause whenever you want. A smaller movement is enough.
Shoulder rolls. Lift the shoulders toward the ears, roll them back, and let them drop. Eight easy rolls.
Gentle arm raises. Lift one arm forward only as high as is comfortable, then lower it. Switch arms. Six on each side, or fewer.
Ankles. Leave the heel near the floor and circle one ankle one way, then the other way. Switch feet.
Seated knee extensions. Straighten one knee, then set the foot down. Switch legs. Hold the chair if you like. Slide the foot along the floor if a lift does not feel right.
Close. Sit back. Four ordinary breaths. Do not force the air. Stop for chest pain, dizziness, unusual shortness of breath, or significant pain.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A seated hand and finger script. It is separate from the short hand-grip film.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Sit in a sturdy chair. This hand and finger script is for a later recording. It is not a video.
Open and close. Open both hands, then gently close them. Ten times. Skip a hand that is sore.
Thumb touches. Touch the thumb to each fingertip, one at a time, then open the hand. Two rounds on each hand.
Wrist turns. Rest a forearm on your thigh. Turn the palm up and down slowly. Six turns each side.
Soft squeeze. If you have a soft ball or a folded cloth, give it a gentle squeeze and release. Eight times each hand. A fist without an object is fine.
Close. Shake the hands loose only if that feels good. Rest them on your lap.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official film. Player length 0:56. It is a short balance film, not a long class.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. Do not practice balance without support if you are at risk of falling. Keep a sturdy chair or counter within reach if you try the move. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official film. Player length 1:07. Hold a stable support if you try it.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. Do not practice balance without support if you are at risk of falling. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A ten-minute supported balance script with a seated march if standing is not a good fit.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Put a sturdy chair beside you and keep one hand on it. Do not practice balance without support if you are at risk of falling. This is a script, not a video.
Supported heel raises. Hold the chair. Lift both heels a little, then lower them. Eight times, or fewer.
Side steps. Hold the chair. Step one foot out to the side and bring it back. Then the other foot. Stay close to the chair.
Weight shift. Hold the chair. Move the body a little toward one foot, then the other. Keep both feet easy to reach the floor.
Heel-to-toe with support. Hold the chair. Place one heel near the other toe only if that feels steady. Two short passes are enough. Skip this part if it does not.
Seated alternative. If standing is not a good fit, sit and march the feet slowly for one minute. That still counts as practice.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. Do not practice balance without support if you are at risk of falling. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official film. Player length 1:26. The source picture shows a standing wall push.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official sample workout. The title says 10-minute. The player length is 10:06. The source picture shows a standing move with a chair for support.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official sample workout. The title says 15-minute. The player length is 15:30. The source picture shows people standing and one person seated.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official strength workout. Player length 27:18. It is not labeled as a 25-minute or 30-minute lesson.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A ten-minute gentle strength script. Seated leg and arm moves come first. Wall, calf, and sit-to-stand parts are optional.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Use a sturdy chair. The first movements stay seated. Standing parts are optional. This is a script for later recording, not a video.
Seated arm raises. Lift one arm forward to a comfortable height and lower it. Six each side.
Seated knee extensions. Straighten one knee and lower the foot. Six each leg. Wednesday can use this part for legs. Slide the foot if a lift does not feel right.
Optional wall push. If standing feels steady, face a clear wall, hands on the wall, and bend the elbows a little. Six times. Skip it and stay seated if you prefer.
Optional supported calf raise. Hold the chair. Lift the heels a little and lower them. Six times. Skip this if standing is not a good fit.
Optional sit-to-stand. Only if it is easy to stand from the chair, stand up and sit back down twice, using your hands. Otherwise stay seated.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official talk. Player length 0:40. It is a short film to watch, not a movement routine and not a longer lesson.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official talk. Player length 19:30. It is a conversation, not a yoga, walking, or tai chi session.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A supported shift script. It is not a tai chi course and not a video.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Hold a sturdy chair with one hand. This is a lifeZoi script for a supported side-to-side shift. It is not a tai chi course, not qigong instruction, and not a video.
Stand tall. Feet about hip-width apart. Soften the knees. Keep the chair under your hand.
Shift. Move a little of your weight toward one foot, then back to the middle, then toward the other foot. The free foot stays easy to put down.
Small circles. If the shift feels steady, make a very small circle with the body while the hand stays on the chair. Skip circles if you prefer only the side-to-side shift.
Seated option. Sit and rock gently from one sitting bone to the other if standing is not a good fit.
Close. Come back to the middle. Sit and rest. Do not practice this without support if you are at risk of falling.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. Do not practice balance without support if you are at risk of falling. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
An original seated yoga-style script. No yoga film is embedded.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Sit in a sturdy chair. This is an original lifeZoi script for later recording. It is not a finished yoga video and it is not a class you can press play on.
Seated easy posture. Feet on the floor. Hands on the thighs. Lengthen through the chest without forcing it. Stay for three breaths.
Neck look. Look gently to one side, then the other. Two looks each way.
Open arms. Open the arms out to the sides only as far as is comfortable, then bring the hands back to the thighs. Four times.
Seated side reach. One hand holds the chair. The other arm reaches up a little, then comes down. Switch sides. Two each side.
Ankles and rest. Circle the ankles slowly. Then rest the hands and breathe in an ordinary way until the ten minutes are done.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A written 10-minute walk at home, in short pieces, with a seated march if needed. No walking film is embedded.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. This is a 10-minute walking script for later recording. It is not a video, and it is not the same as a short balance film.
First piece. Walk a clear indoor path, or march in place while holding a sturdy chair. About two minutes. Then rest.
Second piece. Walk or march for another two minutes. Keep the steps small enough to talk in a normal voice.
Third piece. Another two minutes. Turn slowly. Look at the path.
Last piece. A final two minutes, then sit. Seated marching replaces the walk if walking is not a good fit today.
Close. Sit and let the breath settle. Stop for chest pain, dizziness, unusual shortness of breath, or significant pain.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official film. Player length 2:27. The source picture shows the feet lifted. Stay seated if you are already seated.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official film. Player length 2:02. Use the position shown in the film, or stay seated if you need to.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official film. Player length 11:15. The source picture shows floor work on a mat. Skip it if getting to the floor is not a good fit.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official film. Player length 18:29. It is not labeled as a 15-minute or 20-minute lesson.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A seated ten-minute morning stretch script for the neck, shoulders, arms, back, and ankles.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Stay seated. Feet on the floor. This written morning stretch is a script for later recording, not a finished video.
Neck. Look a short way to one side, return to center, then the other side. Do not tip the head far back. Three slow looks each way.
Shoulders and arms. Roll the shoulders back six times. Then reach one arm forward only as far as is comfortable, and switch.
Seated spinal movement. Hold the chair. Turn the chest a small amount, come back, and switch sides. Two turns each side is enough.
Ankles. Circle one ankle, then the other. Eight circles, or four if you prefer.
Close. Let the hands rest. Breathe in an ordinary way for the last minute. Stop if anything hurts.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A seated feet and ankle script. It is separate from the short ankle film.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Sit tall in a sturdy chair. This feet and ankle script is not a finished video.
Toes. Lift the toes, then set them down. Ten times. Shoes can stay on.
Ankle points. Slide one foot forward. Point the toes away and then pull them back. Six times each foot.
Circles. Circle one ankle slowly each way. Then the other ankle.
Heel press. Press one heel gently toward the floor, then the other. Keep the movement small.
Close. Place both feet flat. Rest for a few breaths.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A ten-minute evening breathing script. No breathing film is embedded.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Sit or lie down somewhere you feel supported. This evening breathing script is for later recording. It is not a video.
Notice. Notice the breath you already have. Do not try to make it deep.
Easy count. Breathe in for a comfortable count and out for a comfortable count. If counting is annoying, drop the count.
Shoulders. On the next out-breath, let the shoulders drop. Do that three times.
Hands. Rest one hand on the belly or leave both hands in the lap. Either is fine.
Close. Stay with quiet breathing until you want to stop. Stop if you feel dizzy or short of breath.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Thursday’s written back practice, about five minutes. It is not one of the ten recording scripts and it is not a video.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Thursday uses this short written practice. It is a script for later recording, not a video, and it is not treatment for back pain.
Sit tall. Sturdy chair. Both feet on the floor. Sit in a way that feels easy, not stiff.
Shoulder blades. Draw the shoulder blades gently back, then release. Six times.
Small turn. One hand on the thigh. Turn the chest only as far as is comfortable, then come back. Three times each side.
Close. Hands on the thighs. Four ordinary breaths. Stop for chest pain, dizziness, unusual shortness of breath, or significant pain.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Your body was designed to move, not to remain seated for hours. Even if you drink enough water and eat healthy food, prolonged sitting keeps important muscle groups inactive. Learn about your calves, the “second heart” of your legs, and follow a 2 to 3 minute break you can do at a desk or in a chair.
