Free 28-Day Chair Yoga Plan for Seniors

This plan helps you build a gentle chair yoga habit over four weeks. It is free. You do not need to sign up or give your email.

• Time: about 10 minutes a day in Week 1, building to 15 to 20 minutes by Week 4
• What you need: a sturdy chair against a wall, comfortable clothes, and water
• Poses: all 15 poses come from our Chair Yoga for Seniors guide. Pose numbers below match that guide and the pose reference pages of the printable.

Before you start: If you have had a recent hip or knee replacement, have osteoporosis, high blood pressure that is not under control, vertigo, or heart or lung disease, check with your doctor or physical therapist first. The National Center for Complementary and Integrative Health (NCCIH) advises older adults and people with health conditions to talk with their health care provider about their needs before starting yoga.

Stop and call your doctor if you have chest pain, shortness of breath, lightheadedness, or joint pain during a session. These are the warning signs Harvard Health lists for exercise. If chest pain does not go away with rest, call 911.

Reviewed by the YogaMag editorial team against the sources listed below, in line with our editorial policy. This page has not been reviewed by a doctor or physical therapist.

How the plan works

• 5 practice days a week. Each week adds a few new poses or a little more time.
• 1 easy day a week. Breathing and a few gentle moves only.
• 1 full rest day a week. Resting is part of the plan.
• 1 short check-in at the end of each week. No scores. Just notes for you.
• Missed a day? Pick up where you left off. Do not try to "make up" days by doing double.
• Feeling tired or sore? Repeat a week instead of moving on. There is no rush.

The CDC says that if you have trouble meeting the full activity guidelines, you should "be as physically active as your abilities and conditions allow." For people with arthritis, the CDC notes that "just 5 or 10 minutes at a time is beneficial," and suggests starting slowly.

Week 1: Learn the basics (about 10 minutes)

Goal: Get comfortable with your chair setup and slow breathing.

Practice days (Days 1, 2, 3, 5, 6):

1. Belly breathing, 5 breaths
2. Seated Mountain (Pose 1), 5 breaths
3. Shoulder Rolls (Pose 2), 5 back, 5 forward
4. Neck Side Stretch (Pose 3), 3 breaths each side
5. Seated Side Bend (Pose 5), 3 breaths each side
6. Hands and Wrists (Pose 8), 5 of each
7. Seated Marching and Ankle Circles (Pose 9), 30 seconds of marching, then ankles
8. Rest, 1 minute

Day 4 (easy day): Belly breathing, 10 breaths. Shoulder Rolls. Hands and Wrists.

Day 7 (rest day): No practice. A short walk is fine if you feel like it.

Week 2: Add movement for your back and legs (about 12 to 15 minutes)

Goal: Add gentle spine movement and leg strength.

Practice days (Days 8, 9, 10, 12, 13): Do all of Week 1, then add:

• Seated Cat-Cow (Pose 4), 5 rounds. Osteoporosis: Cow only.
• Gentle Seated Twist (Pose 6), 3 breaths each side
• Seated Leg Lift (Pose 10), 5 each leg
• March for 60 seconds instead of 30

Day 11 (easy day): Belly breathing, 10 breaths. Seated Mountain. Hands and Wrists. Ankle circles.

Day 14 (rest day): No practice.

Week 3: Add standing with the chair (about 15 minutes)

Goal: Start building strength for standing up and balance, holding on to the chair.

Practice days (Days 15, 16, 17, 19, 20): Do all of Week 2, then add:

• Chest Opener (Pose 7), 3 breaths, 2 times
• Sit-to-Stand (Pose 13), 3 to 5 times
• Heel Raises (Pose 14), 5 times, holding the chair back with both hands

Not ready to stand? Do an extra round of Seated Marching and Seated Leg Lifts instead. That is fine.

Have someone nearby the first few times you try the standing poses.

Day 18 (easy day): Belly breathing, 10 breaths. Shoulder Rolls. Seated Marching.

Day 21 (rest day): No practice.

Week 4: The full routine (about 15 to 20 minutes)

Goal: Put it all together and add a supported balance pose.

Practice days (Days 22, 23, 24, 26, 27): Follow the full 15-minute routine from the guide, and add:

• Seated Figure Four (Pose 11), 3 to 5 breaths each side. Skip if you have had a hip replacement. Or Seated Forward Lean with a flat back (Pose 12).
• Supported One-Foot Balance (Pose 15), 3 breaths each side, holding the chair with both hands
• Sit-to-Stand up to 8 times, if it feels good
• 2 to 5 minutes of quiet rest at the end

Day 25 (easy day): Belly breathing, 10 breaths. Hands and Wrists. Heel Raises (seated toe and heel lifts if you prefer).

Day 28 (rest day and final check-in): No practice. Fill in your last check-in.

Weekly check-in

At the end of each week (Days 7, 14, 21, 28), take two minutes to answer these questions. There are no right answers and no scores. Write in your own words.

1. How many days did I practice this week? ___
2. Which pose felt best? ___
3. Which pose felt hard or uncomfortable? ___
4. Did anything hurt (sharp pain, dizziness, chest discomfort)? If yes, talk to your doctor before you go on.
5. One thing I noticed this week (for example: getting out of a chair, reaching a high shelf, sleeping, mood): ___
6. Next week I will: [ ] move on to the next week [ ] repeat this week

Optional, Weeks 1 and 4 only: Count how many times you can do Sit-to-Stand (Pose 13) comfortably, with arms crossed or using your hands, without rushing. Write the number down. Compare it only with your own number from Week 1. Skip this if standing up makes you dizzy, and have someone nearby.

After Day 28

• Keep going with the 15-minute routine, 3 to 5 days a week.
• The CDC recommends that adults 65 and older do muscle-strengthening activities at least 2 days a week, activities to improve balance, and at least 150 minutes a week of moderate activity such as brisk walking. Chair yoga can be one part of that. Ask your doctor what mix is right for you.
• Look for a gentle or chair yoga class near you in our US yoga teacher directory.

Pose reference (short version)

Use this with the full instructions in the guide. Sit tall in a sturdy chair against a wall. Breathe slowly. Never push into pain.

Belly breathing: One hand on chest, one on belly. Breathe in through your nose so your belly moves out. Breathe out slowly through pursed lips. 5 to 10 breaths.

Stop if: chest pain, shortness of breath, dizziness or lightheadedness, sharp pain.

Sources

1. NCCIH. Yoga: Effectiveness and Safety. https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety
2. Harvard Health Publishing. Safe exercise: Know the warning signs of pushing too hard. https://www.health.harvard.edu/pain/safe-exercise-know-the-warning-signs-of-pushing-too-hard
3. CDC. Physical Activity Guidelines for Older Adults. https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
4. CDC. About Physical Activity and Arthritis. https://www.cdc.gov/arthritis/prevention/index.html
5. MedlinePlus. Taking care of your new hip joint. https://www.medlineplus.gov/ency/patientinstructions/000171.htm
6. Bone Health and Osteoporosis Foundation. Protecting Your Spine. https://www.bonehealthandosteoporosis.org/patients/treatment/exercisesafe-movement/protecting-your-spine/
7. Cleveland Clinic. Diaphragmatic Breathing. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing