The printables
Chair Yoga Chart (12 Poses)12 seated poses on a one-page chart, each one shown with a picture and simple steps on the page. Free PDF, no sign-up.
1 page · US Letter
Free PDF, no sign-upIllustrated
Chair Exercises with Pictures9 gentle seated exercises from NHS and Harvard Health guidance, a one-page routine chart and a weekly tick chart.
13 pages · US Letter
Free PDF, no sign-upLarge printColor + B&W
28-Day Chair Yoga ChartA gentle four-week seated plan that starts at about 5 minutes a day, with a tick box for every day and each pose explained.
2 pages · US Letter + A4
Free PDF, no sign-upChartLarge print- Short Chair Yoga Routines
Two short seated routines: a 10-minute flow for circulation and flexibility, and a gentle morning wake-up for stiff joints.
5 pages and 4 pages · US Letter
Also: Morning Chair Yoga
Free PDF, no sign-upChart2 routines - Seated Stretches for Beginners
A gentle top-to-bottom stretching routine for flexibility and comfort, with clear safety notes.
5 pages · US Letter
Free PDF, no sign-upChart - Chair Tai Chi Chart
8 seated tai chi movements with breathing cues and a 4-week plan. Free; we email you the PDF, and the full routine is on the page too.
Free, emailed to youChart - Tai Chi Walking Starter
Three tai chi moves on the spot and the slow tai chi walk, drawn as footprints, with a four-week plan and tick chart.
4 pages · US Letter + A4
Free PDF, no sign-upChartStanding - Tai Chi Indoor Walking (10 Minutes)
A timed 10-minute tai chi walking routine for a small kitchen or hallway, with a room-setup plan and a 30-day tick chart.
3 pages · US Letter + A4
Free PDF, no sign-upChartStanding - Bed-to-Chair Exercises
Three stages, in bed, the transfer and seated, for rebuilding strength after illness or time in bed.
7 pages · US Letter
Free PDF, no sign-upChart 
Chair Exercise Class PlanA ready-to-run 30-minute seated class for groups: a timed lesson plan, 9 cue cards and slides for the TV.
10 pages + 15 slides · US Letter and A4
Free PDF, no sign-upFor groupsCue cards + slidesLetter + A4
Who these are for
- Older adults who want to move a little every day without getting down on the floor.
- Anyone rebuilding strength after illness or a hospital stay, once their doctor or therapist agrees.
- Activity directors and instructors who need a printed routine or a timed class plan.
How to print and use them
- 1Start with one short routine, such as the 12-pose chair yoga chart or the 10-minute routine.
- 2Print it and keep it where you will see it every day: on the fridge or beside the chair.
- 3Use a sturdy chair without wheels, sit toward the front, and keep both feet flat on the floor.
- 4When a routine feels easy, add the 28-day plan or try chair tai chi for something different.
These are gentle, general routines, not medical advice. Check with a doctor before starting, especially with a heart or lung condition, recent surgery or a fall, and stop if anything hurts or you feel dizzy.
Ready for a full program?
Related guides and reviews
- Best chairs for chair yoga — What makes a chair safe for seated exercise.
- Balance exercises for seniors — Standing balance work for when seated routines feel easy.
- Chair yoga for limited mobility — The gentlest version, for very limited movement.
- How Caregivers Can Help Seniors Exercise Safely
- Pelvic Floor Exercises for Seniors: A Safe At-Home Routine for Bladder Control
- 10 Minute Chair Yoga Routine for Seniors
- Bed to Chair Exercises for Seniors
More free printables
Questions
Which chart should I start with?
Most people do well starting with the 12-pose chair yoga chart or the 10-minute routine. If getting in and out of bed is still hard, start with the bed-to-chair exercises instead.
How often should a senior do chair exercises?
A few short sessions a week is a good start. Add days or a little length as the routine becomes familiar. The 28-day plan builds up gradually for you.
Do I need any equipment?
Only a sturdy chair without wheels or arms that get in the way, and comfortable clothes. Light hand weights or a resistance band are optional extras for later.
Can I use these with a group?
Yes. The chair exercise class plan is written for groups, with a timed 30-minute lesson and cue cards. The other charts can be photocopied for each person.
