ElderlyDaily original · Gentle exercise plans
Chair Yoga for Seniors: The Complete 4-Week System
Forty illustrated poses, a day-by-day plan that starts at about 10 minutes, and a Follow-Along Player that shows each pose on screen with a timer.
- 40 illustrated poses, each with easier and stronger options
- A day-by-day 4-week plan
- 7 mini-routines for different kinds of days
- Bonus Follow-Along Player with a timer and voice guide
One-time purchaseInstant download48-page fillable PDF + Follow-Along Player
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Knowing the poses is the easy part; doing a little every day is harder. This program turns chair yoga into a routine: four weeks that build from a gentle foundation to your full routine, with rest days, wall charts and a tracker to keep you going.
Each pose is explained in three simple steps, with an easier option and a "little more" option. Standing poses are always done holding a sturdy chair, and each has a seated alternative. The Follow-Along Player shows each pose on screen with a big timer and an optional voice guide.
What's inside
Every section, page by page
The poses
- 40 illustrated poses, each in 3 simple steps
- An easier option and a "little more" option for every pose
- A Pose Library by body area: tap any pose to jump to its card
The 4-week plan
- Gentle Foundation, Add Mobility, Strength & Steadiness, Your Full Routine
- A day-by-day plan with rest days
- Seated strength work with water bottles as light weights, and sit-to-stand practice
Routines
- 7 mini-routines: Gentle Start, Stiff Knees & Hips, Steady & Balanced, Everyday Strength, Hands Arms & Shoulders, Morning Wake-Up, Evening Wind-Down
- "Choose Your Routine": match today's routine to how you feel
Tracking & wall charts
- Large-print wall charts for each week, plus an any-day quick routine
- Weekly practice logs, a 28-day habit tracker, a daily session card and a progress snapshot
Bonus: the Follow-Along Player
- Each pose on screen with a big timer; it moves on by itself, or tap when you are ready
- An optional voice guide, switch-sides cues and short rests
- Every routine, a seated-only mode and a build-your-own routine
- Opens in a web browser on a laptop, tablet or smart TV, and works offline
Preview
A closer look
Images from the product listing.
Watch
See it explained
Free or full?
Start free, or get the full version
We also have a free printable on this topic. Here is what each one gives you.
Free on ElderlyDaily
Free printable chair yoga chart
- A one-page chart of 12 seated poses, no email needed
- Every pose on the page, with a picture and steps
- The free Chair Yoga Starter by email: 12 poses, a wall chart and a 7-day tracker
The full version adds
Chair Yoga 4-Week System
- 40 illustrated poses, each with an easier and a stronger option
- A day-by-day 4-week plan and 7 mini-routines
- The Follow-Along Player, with a timer and voice guide
- Fillable trackers and weekly wall charts
Who it’s for
- Seniors who want a simple, structured way to move every day
- Adult children setting up a routine for a parent
- Anyone who liked the free chair yoga poses and wants a plan to follow
How to use it
- 1Check with your doctor before starting a new exercise routine.
- 2Set up a sturdy chair and start Week 1: Gentle Foundation.
- 3Follow the day-by-day plan on paper, or open the Follow-Along Player on a laptop, tablet or TV.
- 4Tick off each session on the tracker.
- 5On harder days, use Choose Your Routine to pick a shorter mini-routine.
Instant download
Chair Yoga 4-Week System
Not ready yet? Start with the free Chair Yoga Starter
We’ll email you the free Chair Yoga Starter: 12 illustrated seated poses, a one-page wall chart and a 7-day tracker. Plus occasional gentle-movement tips. Unsubscribe anytime.
Save with a bundle
Also in these bundles
Chair Yoga 4-Week System is included in each of these.
Bundle · Save $154Complete Caregiver ToolkitEvery ElderlyDaily printable for caring for an aging parent in one download: the exercise plans, the daily health logs, and the planners for the hardest decisions.$49$203
Bundle · Save $19Chair Exercise BundleChair Yoga, Chair Tai Chi and Tai Chi Walking together: three illustrated, step-by-step plans you can start sitting down, with a player and six videos.$25$44
Who makes these
Every ElderlyDaily printable is designed by SK Kutubuddin, who founded ElderlyDaily as a family caregiver. Where a page uses official guidance, such as the CDC’s fall-risk questions or the American Heart Association’s blood pressure categories, it names the source. About ElderlyDaily · Editorial policy
Questions
Good to know
How is this different from the free chair yoga guide?
The free guide is a reference for the poses, and it stays free. This is the system: 40 illustrated poses, a day-by-day plan with progression, trackers, routines for different kinds of days and the Follow-Along Player.
What is the Follow-Along Player?
An on-screen player that opens in a web browser and works offline. It shows each pose with a big timer, moves on by itself or when you tap, and can read the pose name or the full steps aloud.
Do I have to stand up?
No. Standing poses are always done holding a sturdy chair, every one has a seated alternative, and the Player has a seated-only mode.
Which paper sizes are included?
US Letter and A4, both fillable, 48 pages each.
Is this medical advice?
No. It is a gentle movement and routine guide. Check with your doctor before starting, move within a comfortable range, and stop if anything hurts.
Can I get a refund?
Because it is an instant digital download, all sales are final. If a file will not open or download, email sk@elderlydaily.com and we will make it right.
Free on ElderlyDaily
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A gentle movement and routine guide, not medical advice. Stop if anything hurts.
