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Movement Studio
Chair Movement Studio
Seated practice. A film gets a play button only when the player length is known.
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.