Free 7-day chair yoga plan
Your first week of chair yoga: 10 gentle moves, about 5 to 10 minutes a day. Read the plan here, or download the large-print PDF to print and keep by your chair.
| Day | Moves |
|---|---|
| Day 1Get settled | Belly Breathing · Seated Mountain Pose · Shoulder Rolls · Seated Ankle Exercises |
| Day 2Loosen up | Belly Breathing · Shoulder Rolls · Seated Neck Stretch · Seated March |
| Day 3Find your spine | Belly Breathing · Seated Cat–Cow · Seated Side Stretch · Seated Ankle Exercises |
| Day 4First tai chi taste | Belly Breathing · Opening · Shoulder Rolls · Seated March · Closing |
| Day 5Breathe and bend | Belly Breathing · Seated Neck Stretch · Seated Cat–Cow · Seated Side Stretch · Seated March |
| Day 6Gentle flow | Belly Breathing · Opening · Seated Cat–Cow · Seated Side Stretch · Closing |
| Day 7Put it together | Belly Breathing · Seated Mountain Pose · Shoulder Rolls · Seated Neck Stretch · Seated Cat–Cow · Seated Side Stretch · Seated March · Closing |
Download the printable PDF
- 12 pages, US Letter, large print
- All 10 moves with pictures, a safety check and a 7-day tracker
- Free. Payhip, our shop, asks for your email to send the file.
Ready for more after a week? See what’s in the 28-day plan.