16 minutes · 13 exercises · Seated
Full-Body Flow
Head to toe: stretch, move and strengthen your whole body in one longer session.
The routine
Follow along in this order. Breathe slowly and rest whenever you need to.
1. Seated Mountain Pose
6 reps
2. Shoulder Rolls
6 reps
3. Neck Turns
4 reps
4. Side Neck Stretch
3 breaths per side
5. Wrist Circles
6 reps
6. Cat-Cow
6 reps
7. Side Stretch
3 breaths per side
8. Seated Spinal Twist
3 breaths per side
9. Shoulder Blade Squeeze
6 reps
10. Seated Marching
12 reps
11. Leg Extensions
8 reps
12. Heel and Toe Raises
10 reps
13. Calm Breathing
6 breaths
Follow Full-Body Flow on video
The whole routine is guided on video in the ZenFit app, counting every rep and breath, with calm music. Free first week.
ZenFit: Chair Yoga for Seniors · Free first week
