Page 22 of the book, in Ashrama
Free 28-Day Chair Yoga Plan for Seniors (No App, No Paywall)
A free, day-by-day 28-day chair yoga plan for older adults. Ten to fifteen minutes a day, one small step forward each week, with rest days built in and no app or subscription.
This is a complete 28-day chair yoga plan you can follow for free: ten to fifteen minutes a day, one gentle focus each week, and a rest day every seventh day. It uses one sturdy chair and nothing else. There's no app to download, no email to hand over, and no subscription waiting at the end.
How the 28 days work
Each week has a theme. Days one to six follow the plan; day seven is a rest or gentle breathing day. Every session starts and ends the same way, so the routine becomes familiar quickly.
| Week | Theme | Daily time | What's new |
|---|---|---|---|
| 1 | Loosen up | 10 min | Gentle joint movement and breathing, all seated |
| 2 | Stronger legs | 12 min | Sit-to-stands and seated leg lifts |
| 3 | Steadier balance | 12–15 min | Supported standing: heel raises and weight shifts |
| 4 | Put it together | 15 min | A full flowing sequence with a longer rest |
Every session starts and ends the same way
- Start: settle (1 minute). Sit near the front of the chair, feet flat, hands on thighs. Take six slow breaths, making each out-breath a little longer.
- Middle: that day's moves from the weekly lists below.
- End: rest (1–2 minutes). Sit back, let your hands rest, close your eyes if comfortable, and breathe normally.
Week 1: Loosen up
All seated. Do each move for about one minute, breathing through your nose.
- Seated march: lift one knee a few inches, then the other.
- Shoulder rolls: up, back and down, slowly.
- Arm raises: lift both arms forward and up as far as comfortable, then lower.
- Seated side reach: one arm overhead, lean gently the other way; switch.
- Ankle circles: five each way, each foot.
- Neck release: ear toward shoulder, three breaths each side.
Week 2: Stronger legs
Keep Week 1's warm-up for three minutes, then add:
- Sit to stand: scoot forward, lean forward, stand, then sit down slowly. Start with three; build to eight by the end of the week. Use your hands if needed.
- Seated leg straightening: straighten one knee, hold for two breaths, lower. Five each leg.
- Toe and heel lifts: seated, lift your toes ten times, then your heels ten times.
Week 3: Steadier balance
Stand behind the chair, holding its back with both hands, for these:
- Heel raises: rise onto the balls of your feet and lower slowly. Ten times.
- Weight shifts: slowly shift your weight side to side until one foot feels light. Ten shifts.
- Supported tree: rest one heel against the other ankle, toes on the floor. Five breaths each side.
- Standing march: lift one knee a little, then the other, holding the chair. Thirty seconds.
Week 4: Put it together
Flow through a shortened version of each week: three minutes of Week 1 moves, three minutes of Week 2, three minutes of Week 3, then a full two-minute rest. By now the moves should feel familiar enough that you rarely need to check the page.
The printable calendar
Print this table and tick off each day. It's surprisingly motivating to see a full row.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 | Loosen | Loosen | Loosen | Loosen | Loosen | Loosen | Rest |
| Week 2 | Legs | Legs | Legs | Legs | Legs | Legs | Rest |
| Week 3 | Balance | Balance | Balance | Balance | Balance | Balance | Rest |
| Week 4 | Full flow | Full flow | Full flow | Full flow | Full flow | Full flow | Rest |
Make it easier or harder
| If a day feels… | Do this |
|---|---|
| Too hard | Repeat the previous week, or stay seated for everything |
| Just right | Keep going as written |
| Too easy | Hold each move two breaths longer, add two sit-to-stands, or use one hand on the chair for balance moves |
Before you start
- A sturdy chair without wheels or arms, backed against a wall.
- Bare feet or non-slip shoes.
- A counter or second chair within reach for standing moves.
- Check with your doctor first if you've had a recent fall, surgery or joint replacement, or have osteoporosis, vertigo or heart disease.
Myths and facts
| You may have heard | What's actually true |
|---|---|
| You need a paid app to follow a 28-day plan | A clear written plan and a calendar work just as well |
| Chair yoga is only for people who can't stand | It suits everyone from frail to fit, with standing work added over time |
| If you miss a day you should start over | Just repeat the last week you completed and keep going |
| Twenty-eight days will fix your balance | It builds a habit and a foundation; balance keeps improving over months |
| Soreness means you're doing it wrong | Mild muscle soreness after new moves is normal; joint or sharp pain is not |
Common questions
What happens after day 28?
Keep the Week 4 flow three to five times a week, or move on to our four-week printable program with three levels. Balance keeps improving with months of regular practice.
Can I use this plan to lose weight?
It helps a little, but chair yoga alone burns fewer calories than brisk walking. Our honest guide to chair yoga for weight loss after 60 explains what to pair it with.
I missed a whole week. Should I restart?
No. Repeat the last week you completed, then continue. Restarting from day one tends to make people give up.
Can I do it with my spouse or a friend?
Yes. Two chairs side by side, the slower person sets the pace. A shared calendar on the fridge helps you both stick with it.
More chair yoga
- The gentlest sequence for over 70 and over 80
- A 12-minute balance sequence
- Yoga for seniors: where to start at any mobility level
Sources
- CDC: Older Adult Fall Prevention, Facts and Stats — falls among adults 65+
- Sherrington C et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 2019 — exercise reduces the rate of falls
- NCCIH: Yoga, Effectiveness and Safety — safety for older adults
