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Movement Studio
Morning Mobility & Evening Relaxation
Stretch films show the player length. Morning, feet, breathing, and back pieces that are not films say Coming Soon.
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 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.