Set up
A steady chair without wheels. Sit near the front edge, feet flat and hip width apart, back tall, shoulders soft.
Five seated moves
- Rib breathing. Hands on the sides of the ribs. Breathe in so they widen, breathe out slowly.
- Pelvic tilt. Roll the pelvis back a little so the lower back rounds slightly, then return to tall.
- Side bend. One arm floats up and over, small bend, return. Swap.
- Shoulder blade squeeze. Draw the shoulder blades back and down, release.
- Seated march. Lift one foot a little, lower, then the other, slowly.
Pair it with chair tai chi
Zenbo's daily session puts one seated tai chi move next to one seated Pilates move. See chair tai chi and the 3-minute desk break.
Zenbo is gentle movement for calm, not medical advice. If you have an injury, a health condition, balance problems or are pregnant, check with your doctor first. Move within your comfort, use the chair version if you like, and stop if something hurts.
Questions
Can I do chair Pilates at my desk?
Yes, if your chair is steady. Office chairs with wheels move, so lock them or use a fixed chair.
Can I do it sitting down?
Yes. Every move in Zenbo has a chair version, and you choose standing or chair once in the app. You can change it any time under Practice.
Is Zenbo free?
The daily 3-minute session is free, every day, with no trial needed. Premium adds the 10 and 20 minute flows, both 14-day programs and two extra scroll colours. In the US it is $34.99 a year with a 7-day free trial for new customers, $8.99 a month, or $79.99 once for lifetime. Prices vary by country and the store shows yours before you pay.
