Here's how it works.
Start here
A short page you read once before day 1: how your 28 days work, how hard it should feel, and when to stop.
A page, a card, a check-in
Each session has a page with its moves and a step-by-step card for every move. When you're done, you check in.
- Your day number counts sessions, not dates.
- Days 7, 14 and 21 are short rest and stretch days.
- Every session ends with the stop signs.
Easier, standard, harder
Every move has an easier and a harder option on its card. After each session you say how it felt, and your level moves one step up or down.
Your Library
Every session of your plan is in your Library: do any of them, any day, on top of today's. With tai chi walking or chair yoga, your Library has both plans.
After day 28
Day 28 is a session, not the end of the road. Go on to another round: a step on, or at the same level.
Rules we keep
Every session in tai chi walking and chair yoga
- Nothing on the floor, ever.
- The chair stays put, its back against the wall.
- Balance moves keep a hand on the wall, a counter or the chair.
- No jumping, no deep folds, no holding your breath.
- Balance gets harder by time, never by letting go.
- Stop any move that hurts.
Every session in calisthenics
- Down to the floor and up with a hand on your chair, every time.
- No jumping, no weights.
- Stop a set when your form breaks, even with time left on the set.
- Stop any move that hurts.
Check with your doctor first
Check with your doctor before you start if you:
- have heart, lung or kidney problems, diabetes or high blood pressure, or take medicine for your heart or blood pressure
- ever have chest, neck, jaw or arm pain or pressure, dizziness or fainting, shortness of breath at rest or with light effort, a racing or uneven heartbeat, or swollen ankles
- have had recent surgery, an injury, a fracture or a joint replacement
- have a hernia (calisthenics' floor core moves press on your middle), or have been told to protect a joint or your back
- are pregnant
- have fallen in the past year, often feel unsteady, have osteoporosis, or use a cane or walker
- are unsure
Your answers stay yours
Answers about your body are health data. We keep them apart, use them only to run your plan, and never share them with advertisers. What we tell Meta to measure our ads, and how to opt out, is on Do Not Sell or Share My Personal Information. The privacy policy has the details, and pricing shows what a membership costs.