Seated
Beginner

Chair Wake-Up

Gentle seated moves to start the day.

  • 10 min 30 sec
  • 14 movements
  • Chair
  • Difficulty 1–2/5
Focus zonesArmsCoreBackLegs

The complete sequence

  1. Seated Arm Circles

    Difficulty 1/5Clarity 5/530 sec

  2. Seated Torso Twist

    Difficulty 2/5Clarity 5/530 sec

  3. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  4. Chair Boxer Kicks

    Difficulty 2/5Clarity 4/530 sec

  5. Energetic Arm Swings

    Difficulty 1/5Clarity 5/530 sec

  6. Foot Taps In And Out

    Difficulty 1/5Clarity 5/530 sec

  7. Forward Punching

    Difficulty 2/5Clarity 5/530 sec

  8. Upward And Forward Press

    Difficulty 1/5Clarity 5/530 sec

  9. Seated Knee Lift With Breath And Open Arms

    Difficulty 1/5Clarity 5/530 sec

  10. Straight Leg Reach

    Difficulty 1/5Clarity 5/530 sec

  11. Seated Palm Raise With Leg Lift

    Difficulty 2/5Clarity 4/530 sec

  12. Seated Side Wing Sweep

    Difficulty 2/5Clarity 3/530 sec

  13. Seated March

    Difficulty 1/5Clarity 5/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

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