Free 28-Day Chair Yoga for Seniors: Printable Chart (PDF)

Each week keeps the poses you already know and adds one or two more, so nothing new arrives all at once. Practice on days 1, 2, 3, 5 and 6 of each week, and rest on days 4 and 7.

All nine poses are done sitting toward the front of a sturdy chair, feet flat on the floor. Move slowly and breathe steadily throughout.

1. 1

   Seated Mountain (week 1)

   Sit tall, feet flat, hands resting on your thighs, shoulders relaxed. Take 5 slow breaths. This starts and ends every session.

2. 2

   Neck and shoulder rolls (week 1)

   Ease the chin toward the chest and roll the head slowly from side to side. Then roll the shoulders backward 5 times.

3. 3

   Ankle circles and heel raises (week 1)

   Lift one foot a little and circle the ankle both ways, then the other. Then lift and lower both heels 5 times.

4. 4

   Wrist and finger stretches (week 1)

   Open the hands wide and close them 5 times, then circle the wrists gently in both directions.

5. 5

   Seated Cat-Cow (week 2)

   Hands on the knees. Breathe in and gently lift the chest; breathe out and round the back. Repeat 5 times, slowly.

6. 6

   Seated side stretch (week 2)

   Rest one hand on the chair and reach the other arm up, leaning softly to the side for 3 breaths. Switch sides.

7. 7

   Gentle seated twist (week 3)

   Place a hand on the opposite knee and turn slowly to look over one shoulder for 3 breaths. Return to center and switch sides.

8. 8

   Seated leg extensions (week 3)

   Straighten one knee until the leg is out in front, hold for 2 breaths, and lower. Do 5 on each leg.

9. 9

   Seated forward fold (week 4, optional)

   With a long back, hinge forward a little, sliding the hands down the legs. Hold for 3 breaths, then sit up slowly. Skip this one if your doctor has told you to avoid bending forward.

• Same time, same chair — tie the session to something you already do, like after breakfast. See our daily routine for seniors.
• Tick the box straight away — the row of ticks becomes its own motivation.
• Rest days are part of the plan — on days 4 and 7, rest, or just sit tall and take 5 slow breaths.
• Missed a day? Don’t start over. Carry on from the next day on the chart.
• Do it together — a caregiver or family member joining in adds company and gentle supervision. Our guide on helping seniors exercise safely has more ideas.

• Use a sturdy chair — stable, no wheels, on a non-slip floor. Our pick of the best chairs for chair yoga covers what to look for.
• Move within a comfortable range — gentle movement only; never bounce, force or push into pain.
• Breathe steadily — never hold your breath.
• Bending and twisting — if you have osteoporosis, back problems or recent surgery, skip the forward fold and the twist unless your doctor or physical therapist says they are fine for you.
• Check with a doctor first, especially with a heart or lung condition, after surgery, or after a long spell of inactivity.

Keep going with the week 4 routine, and swap in a different session on some days for variety:

• A full illustrated routine on our free printable chair yoga for seniors page.
• A quick 10-minute chair yoga routine or a gentle morning chair yoga session.
• Versions for limited mobility, arthritis in the knees and hips, seniors over 80, and balance.
• Something different from the chair: our printable chair tai chi for seniors.