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Your chair yoga downloads
Both files are below. They are large because the illustrations are print quality, so on a phone it is worth waiting for the download to finish before opening them — or saving this page and coming back on a computer when you are ready to print.
Printable Chair Yoga Chart
The full routine on one illustrated page. Made to print and keep somewhere you will see it every day — the fridge, beside the chair, or in a folder with any other routines.
Download the PDFPDF · print at home · 23 MB
Chair Yoga Starter
Twelve illustrated seated poses in one gentle 10-minute routine, each with three simple steps and an easier option, plus a one-page wall chart and a 7-day tracker.
Download the PDFPDF · 9 pages · 3 MB
How the two work together
Print the chart and put it where the chair is. It is the one you will actually use day to day — a glance is enough to remember the next pose. Keep the 12-pose Starter on a phone or tablet and read one pose at a time when you want to know why a movement is done a particular way, or when you are ready to add something new to the routine.
If anything in either file is unclear, the full routine is written out on the chair yoga page, with notes on who each pose suits.
Chair yoga is gentle, but it is still exercise. If there is a heart condition, recent surgery, a fall in the last few months, or dizziness on standing, check with a doctor or physical therapist before starting.
