7 days · about 7 min a day · Free
Your First Week
A gentle first week of chair yoga. Each day brings a new short session for your spine, joints, strength and breathing.
Seated · 3 to 15 minutes · No floor work
Chair yoga for seniors, at home
Gentle seated sessions on video. Every movement is shown and each rep and breath is counted with you, so you always know what to do next.
Free first week · iPhone, iPad and Android
How ZenFit works
- 1
Pick a session
Choose a 3 to 15 minute session for your neck, back, legs or whole body, or follow a daily program.
- 2
Follow along
Each movement is shown on video while a calm voice counts every rep and breath with you.
- 3
Feel the difference
Track your days, build a gentle habit and notice how much easier everyday movement feels.
Programs that build a habit
One short session a day. Start gently and grow a little stronger each week.
3 days · about 6 min a day
3-Day Neck & Shoulder Reset
Three short days to release, open and strengthen a stiff neck and tight shoulders.
28 days · about 8 min a day
28-Day Chair Yoga Journey
Four weeks to move better, feel stronger and build a daily habit. Each week builds on the last, with strength, stretching and calm.
Quick sessions for any day
From a 3-minute breathing break to a 15-minute full-body flow.
3 min · 1 exercise
3-Minute Calm
A few minutes of slow breathing. Any time, anywhere.
5 min · 5 exercises
Posture Reset
A short break to sit taller and open up after reading, screens or sitting a while.
7 min · 6 exercises
Morning Stretch
Wake up your spine, shoulders and feet in a few gentle minutes.
7 min · 6 exercises
Neck & Shoulder Relief
Ease a stiff neck and tight shoulders with slow, gentle movement.
7 min · 5 exercises
Legs & Circulation
Get the blood flowing and keep your legs strong, all from your chair.
8 min · 6 exercises
Gentle Wake-Up
A short, gentle session to loosen your neck, wrists and back, and finish calm.
8 min · 6 exercises
Back & Spine Ease
Gentle bending, stretching and turning to keep your back moving.
8 min · 6 exercises
Evening Wind-Down
Slow stretches and long, easy breaths to let go of the day.
16 min · 13 exercises
Full-Body Flow
Head to toe: stretch, move and strengthen your whole body in one longer session.
Gentle seated exercises
Each with step-by-step instructions, an easier option and who should skip it.
Why chair yoga?
Research on yoga for older adults links regular gentle practice with better flexibility, balance and mood. Chair yoga brings those benefits to anyone who finds the floor or long standing hard.
Move more freely
Gentle stretches for the neck, shoulders, spine, hips and ankles help keep everyday movements comfortable.
Stronger legs
Seated marching, leg extensions and heel raises work the muscles you use to walk, climb stairs and stand up.
Sit and stand taller
Chest openers and shoulder blade squeezes counter the hunched posture of reading and screens.
Calm and steady
Every session ends with slow breathing, a simple way to unwind and sleep better.
Safe, gentle and at your pace
Every exercise in ZenFit is done seated, with an easier option and a clear note on who should skip it. You're reminded to move slowly and only as far as feels comfortable.
If you have a medical condition, recent surgery, osteoporosis or balance problems, talk to your doctor before starting. Read our medical disclaimer.
Before you start
- A sturdy chair without wheels or armrests
- Chair on a non-slip floor, ideally against a wall
- Sit toward the front of the seat, feet flat
- Move slowly and never into pain
Frequently asked questions
What is chair yoga?
Chair yoga is gentle yoga done while sitting on a sturdy chair (or holding it for support). You move your neck, shoulders, spine, hips, legs and feet with slow breathing, without getting down on the floor. It suits beginners, older adults and anyone who finds standing or floor exercise hard.
Is ZenFit good for seniors and complete beginners?
Yes. ZenFit is made for people over 60 and for anyone new to exercise. Every session is seated, slow and short (3 to 15 minutes). Each movement is shown on video and explained step by step, with the reps counted for you and an easier option.
What do I need to start?
A sturdy chair without wheels or armrests, placed on a non-slip floor, and a few minutes. Sit toward the front of the seat with your feet flat on the floor. No mat or equipment is needed.
How long are the sessions?
Quick sessions take 3 to 15 minutes. Programs give you one short session a day, about 5 to 7 minutes on average, so it's easy to build a daily habit.
Is ZenFit free?
ZenFit is free to download and includes a free first-week program and free quick sessions. A subscription unlocks the full library of sessions and programs.
Is chair yoga safe?
Chair yoga is one of the gentlest forms of exercise, and serious injuries are rare. Move slowly, only as far as is comfortable, and never into pain. If you have a medical condition, recent surgery, osteoporosis or balance problems, check with your doctor first.
Start your free first week
Seven short sessions, free. All you need is a chair.