Pull up a chair and get creative with your workout today! Sylvia guides you through a fun, short, and effective workout that will develop your full-body strength. Using your chair as a prop, you'll work on variations of hip hinge, plank, lunge, tricep dips, and finish off with what might be your ...

Get in a workout from your chair in under 10 minutes! This class mixes functional mobility stretches to strengthen and lengthen your body, combined with short bouts of shadow boxing. Rob guides you gently through each stretch and boxing technique, allowing you to move at the pace you need today. ...

Take a breath of fresh air with Rob today as he guides you through a series of breathing exercises to calm your nervous system and connect you to your body. As a boxer, Rob uses these techniques to regulate and centre himself in challenging situations, both in the ring and in his everyday life. T...

Amanda guides you through two simple yet powerful breathing exercises to establish strength & stability in your core muscles. Reconnect to your diaphragm, transverse abdominis, and pelvic floor with 360 Breathing and the Two Step Exhale. These foundational exercises were key to Amanda re-establis...

This 5-minute practice with Kate Potter is designed to relieve and restore your body with movement between long periods of time seated and working at a computer. From your chair, using a weight or your fists, start by moving slowly through modified seated poses such as Cat-Cow, Warrior, Forward ...

Start your morning off with this simple and powerful class to activate your core. It can be done from a chair or seated on the ground. Amanda will guide you through 360 degrees breathing and pelvic floor exercises, working through strength-building retentions and dynamic speed-holds. You will fi...

Rob takes you through a quick practice working on skill, mobility, and cardio, all from your chair. This practice includes variations on cat/cow, twists, forward folds, and shadow boxing.

Join Leo for a challenging adaptive Tabata class. Tabata is a type of HIIT training that breaks a workout down into clearly defined intervals. Leo will take you through 35 seconds of upper body work and 10 seconds of rest, featuring various moves from multiple sports including swimming, boxing, h...

Free your upper body with this energizing stretch class. Follow Sylvia through an accessible mobility flow from the comfort of your chair. This class is about creating length through your spine and increasing your mobility and flexibility. Press play and sync your playlist through the Spotify lin...

Leo leads you through an adaptive stretch class that will wake up your upper body and neck. Move through a series of wrist, shoulder, tricep, neck, and upper back stretches before finishing the class with an energizing Tai Chi breathing exercise. This class can be done from your chair or any seat...

Knowing how to sit properly is vital to our overall health and wellbeing. This is a very important pose that you can (and should) practice anywhere. It’s a hip opener that’s great for the spine and has a long list of benefits. Good posture will help with lower back pain, prevent headaches, increa...

This short practice will get you comfortable sitting and breathing intentionally. It’s a practice of being present. Remember — when we still the breath, we still the mind. Feel tension releasing from the top of your head to the tips of your toes as you finish this practice in Savasana, our consci...

Amanda guides you through a midday routine connecting you to your core with 360 breathing, bird dog variations, side planks, and downward dog. Then, using a chair, you will work on your hamstring mobility with push ups and tricep dips, before finishing with therapeutic neck stretches. This class ...

Leo designed this adaptive stretch class to restore and refresh you especially if you have been sitting all day. Move through a series of groin, hip, and shoulder stretches and restorative spinal mobility poses. Leo uses his wheelchair and a foam pad as props during the class, but the exercises c...

Breathing is one of the most important things we do. Breathing correctly is an effective technique to reduce stress and increase our ability to move through life with a calm confidence. You can also practice these exercises in your car, on the bus, or while you are at work.

Boxing teacher Leo Sammarelli takes you through his classic adaptive boxing class – a workout he teaches to people of all abilities. This innovative workout will strengthen your core, arms, back, and neck while improving your coordination, agility, and balance. Challenge yourself to take on a new...

Awaken, lengthen, and strengthen your hamstrings with this soothing class. Amanda begins this practice with supported forward fold variations using a chair before taking you to the floor for supine variations of simple hamstring stretches. Finish with some gentle stretches to release and flush ou...

Core modifications can be simplified by turning down the intensity. Focus on activating deep core muscle groups through small, intentional moves. In this class, Amanda will guide you through movements to avoid during pregnancy and teach you several modified core exercises to maintain strength and...

Cat-Cow is a great pose for the spine and circulation. This pose engages your arms, shoulders, core, and pelvis, and will ultimately help you stand taller and move stronger in your life.

Sun Salutation sequences together some of the poses we’ve just learned: Plank pose, Forward Fold, Downward Facing Dog and Upward Facing Dog. The breath is key. Every movement in the sequence has a choreographed inhale or exhale.

Downward Facing Dog is a common yoga pose. You’ll encounter it in Namaste Yoga as well as most yoga classes that you attend. The pose stretches the chest and shoulders, and strengthens the upper body, arms, shoulders, chest and legs. In other words, it strengthens and energizes the whole body.

Plank pose is all about strength, stability, endurance and activating your core. This weight-bearing pose is critical to practice for our entire life because it keeps us strong. Plank pose will also help to improve your posture, balance, and flexibility.

Lunge pose is a foundational pose for many different types of movement practices, including yoga. Lunges strengthen the core, the legs, and increase stability in the hips.

Forward Fold is a hamstring stretch that teaches you to hinge from the hips. In this pose, use your knees and feet to support your back, and elongate the spine while breathing slowly. Forward Fold will feel difficult at first but hamstring flexibility improves quickly, especially if you practice ...