28-Day Chair Yoga
$9.90tax included
The complete printable PDF for this programme.
- A4 and US Letter files included
- One-time payment, no subscription
Women and men figures included
Real pages from the programme
Chair Yoga
Chair Yoga for Seniors: Free PDF and 28-Day Programme
Chair yoga is gentle yoga performed while seated on a sturdy chair. This page gives you a free routine, 14 clear pose summaries, and safety guidance without floor work.
14 seated chair yoga poses
Use a sturdy armless chair. Move slowly, keep breathing, and stop before strain.
- 1
Seated Mountain
Sit tall with both feet flat and hands resting on the thighs.
Stay in a comfortable range. - 2
Half Neck Circles
Move the chin gently from one side through the front to the other; never roll the head back.
Use only a front half-circle; stop for dizziness. - 3
Shoulder Rolls
Lift, draw back and lower the shoulders in slow circles.
Stay in a comfortable range. - 4
Seated Cat-Cow
Alternate a small chest opening with a small rounded shape while moving with the breath.
Keep the movement small with osteoporosis or back pain. - 5
Seated Side Bend
Reach one arm up and lean from the hips without letting the torso fall forward.
Move from the hips; do not collapse forward. - 6
Gentle Seated Twist
Lengthen first, then turn only a little with hands resting lightly on the chair.
With osteoporosis, use about half range and never force. - 7
Hip-Hinge Forward Fold
Keep the spine long and hinge from the hips with both hands on the thighs.
Keep the spine long; no rounded forward fold with osteoporosis. - 8
Seated Eagle Arms
Cross the arms in front and lift the elbows only as far as the shoulders allow.
Skip if a shoulder replacement or pain limits the position. - 9
Seated Warrior I
Turn slightly on the chair, open one leg to the side and keep the knee aligned over the foot.
Keep the knee aligned with the foot and do not lock it. - 10
Seated Pigeon
Rest one ankle over the opposite thigh only if the hip allows it comfortably.
Skip after hip replacement unless your clinician has cleared it. - 11
Seated Marching
Lift one knee at a time without leaning back or holding the breath.
Stay in a comfortable range. - 12
Ankle Circles and Toe Lifts
Circle each ankle slowly, then keep heels down and lift the toes.
Stay in a comfortable range. - 13
Seated Leg Extension
Straighten one knee, pause without locking it, and lower with control.
Keep the knee aligned with the foot and do not lock it. - 14
Seated Savasana
Rest the hands, soften the gaze and breathe normally for three to five minutes.
Stay in a comfortable range.
Chair yoga safety checklist
Read this before your first session.
- Ask your doctor before starting if you have a heart condition, uncontrolled blood pressure, dizziness or fainting, a fall in the last six months, surgery in the last three months, diagnosed osteoporosis, a hip or knee replacement, painful joints, or pregnancy.
- Pain is a stop signal. Stop for burning, pressure or sharp pain. Normal muscle tiredness is different from pain.
- Use a sturdy armless chair without wheels, with a firm seat, placed against a wall. Keep both feet fully supported; use a stable book or footrest if needed.
- For any movement that challenges balance, keep a fixed support within one arm's reach.
- Never hold your breath. Breathe with the movement and return to normal breathing whenever effort rises.
- If you feel dizzy, sit still for one minute and end the session for that day.
- Drink water, wait about one hour after a meal, and use non-slip shoes or a non-slip floor.
- This programme is not medical treatment and does not replace physiotherapy.
Choose the simple option that fits you
Seated Movement Set
$19.90tax included
Bought separately: $39.60
A different programme for every day
- Chair Tai Chi
- Chair Yoga
- Qi Gong with seated section
- Seated Exercises
Common questions
Is chair yoga safe for seniors?
It can be a gentle option because the chair removes floor work and most standing balance demands. Personal conditions still matter, so use the checklist above and ask your doctor when any listed risk applies.
Do I need a special chair?
No. Use a sturdy dining-style chair without wheels or armrests, with a firm seat and both feet supported.
How long should I practise?
Start with 8 to 10 minutes. The paid programme gradually builds toward about 20 minutes, but shorter sessions are always acceptable.
Can chair yoga replace treatment?
No. It is general movement education, not medical treatment or physiotherapy.
Sources used for movement and safety framing:
University of Arkansas Extension ·
Chair yoga randomized trial ·
Older-adult chair yoga case series ·
NCCIH yoga safety
Choose the simple option that fits you
28-Day Chair Yoga
$9.90tax included
The complete printable PDF for this programme.
- A4 and US Letter files included
- One-time payment, no subscription
Women and men figures included
Real pages from the programme
Seated Movement Set
$19.90tax included
Bought separately: $39.60
A different programme for every day
- Chair Tai Chi
- Chair Yoga
- Qi Gong with seated section
- Seated Exercises