Week 1
Foundation
About 5 minutes
Learn the basics and find a comfortable chair setup.
Chair Yoga Fit 28-day chair yoga challenge
28-Day Chair Yoga Challenge for Seniors
A free, gentle four-week plan you do sitting on a sturdy chair. Start with 5 minutes a day, build up to 15, and take one rest day each week. No floor work and no experience needed.
How the challenge works
Week 2
Mobility
About 8 minutes
Add the side stretch and the twist.
Week 3
Flexibility & strength
About 10 minutes
Add the forward fold, hip stretch and leg lifts.
Week 4
Full flow
About 12 to 15 minutes
Move through the whole sequence at your own pace.
Your day-by-day plan
Pose numbers match the free printable guide, which has step-by-step instructions and an easier option for every pose.
Week 1: Foundation
Day 1
Foundation
About 5 minutes
Poses 1, 2, 3, 4, 10
Set up your chair: sturdy, no wheels, feet flat on the floor.
Day 2
Foundation
About 5 minutes
Poses 1, 2, 3, 4, 10
Breathe slowly in and out through your nose.
Day 3
Foundation
About 5 minutes
Poses 1, 2, 3, 4, 10
Move at half your usual speed. Slow is the point.
Day 4
Foundation
About 5 minutes
Poses 1, 2, 3, 4, 10
Notice your posture a few times during the day.
Day 5
Foundation
About 5 minutes
Poses 1, 2, 3, 4, 10
Practise at the same time each day to build the habit.
Day 6
Foundation
About 5 minutes
Poses 1, 2, 3, 4, 10
Keep a glass of water nearby.
Day 7
Rest day
Optional: 5 rounds of belly breathing
Rest day. Take a short walk or do 5 rounds of belly breathing.
Week 2: Mobility
Day 8
Mobility
About 8 minutes
Poses 1, 2, 3, 4, 5, 6, 10
New this week: the side stretch and the twist. Keep both hips on the seat.
Day 9
Mobility
About 8 minutes
Poses 1, 2, 3, 4, 5, 6, 10
In the twist, sit tall first, then turn.
Day 10
Mobility
About 8 minutes
Poses 1, 2, 3, 4, 5, 6, 10
Relax your jaw and shoulders between poses.
Day 11
Mobility
About 8 minutes
Poses 1, 2, 3, 4, 5, 6, 10
Count your breaths instead of seconds.
Day 12
Mobility
About 8 minutes
Poses 1, 2, 3, 4, 5, 6, 10
One side may feel tighter than the other. That's normal.
Day 13
Mobility
About 8 minutes
Poses 1, 2, 3, 4, 5, 6, 10
Tick your tracker. Two weeks are almost done.
Day 14
Rest day
Optional: 5 rounds of belly breathing
Rest day. Notice what already feels easier than on day 1.
Week 3: Flexibility & strength
Day 15
Flexibility & strength
About 10 minutes
Poses 1 to 10
New this week: forward fold, figure-4 stretch and leg lifts. Go only as far as is comfortable.
Day 16
Flexibility & strength
About 10 minutes
Poses 1 to 10
With osteoporosis, keep the forward fold small and your back straight.
Day 17
Flexibility & strength
About 10 minutes
Poses 1 to 10
Hold the sides of the seat during leg lifts for support.
Day 18
Flexibility & strength
About 10 minutes
Poses 1 to 10
Muscles move more easily when warm. Try it after a short walk.
Day 19
Flexibility & strength
About 10 minutes
Poses 1 to 10
Notice which poses feel easier than in week 1.
Day 20
Flexibility & strength
About 10 minutes
Poses 1 to 10
Invite a friend or partner to join you today.
Day 21
Rest day
Optional: 5 rounds of belly breathing
Rest day. Gentle movement like a walk still counts.
Week 4: Full flow
Day 22
Full flow
12 to 15 minutes
Poses 1 to 10
Final week: hold each stretch for 5 slow breaths.
Day 23
Full flow
12 to 15 minutes
Poses 1 to 10
Keep breathing. Never hold your breath in a pose.
Day 24
Full flow
12 to 15 minutes
Poses 1 to 10
Move smoothly from one pose to the next, without rushing.
Day 25
Full flow
12 to 15 minutes
Poses 1 to 10
Finish with your favourite pose a second time.
Day 26
Full flow
12 to 15 minutes
Poses 1 to 10
Try the routine in the morning to wake your body up.
Day 27
Full flow
12 to 15 minutes
Poses 1 to 10
One more practice before the finish.
Day 28
Full flow
12 to 15 minutes
Poses 1 to 10
Finish line: do the full flow and compare how you feel with day 1.
The 10 poses
Pose 1
Seated Mountain
Hold for 5 slow breaths
Pose 2
Neck Release
3 breaths each side
Pose 3
Shoulder Rolls
5 rolls back, 5 forward
Pose 4
Seated Cat-Cow
5 to 8 slow rounds
Pose 5
Seated Side Stretch
3 breaths each side
Pose 6
Seated Spinal Twist
3 breaths each side
Pose 7
Seated Forward Fold
3 breaths
Pose 8
Seated Figure-4 Stretch
3 breaths each side
Pose 9
Leg Lifts & Ankle Circles
5 lifts and 5 circles each leg
Pose 10
Belly Breathing
5 rounds
Before you start
- Use a sturdy chair without wheels, with your feet flat on the floor.
- Move slowly and stay in a pain-free range. Gentle stretch is fine; pain is not.
- Keep breathing. Don't hold your breath in any pose.
- Stop and rest if you feel dizzy, short of breath, or have chest pain.
- If you have a health condition or recent surgery, check with your doctor before starting.
Do the challenge with a guide
Chair Yoga Fit has short, voice-guided chair yoga videos for seniors, so you can follow each day without reading. Free to download on iPhone & iPad.
28-day chair yoga challenge: FAQ
What is the 28-day chair yoga challenge?
It is a free four-week plan of short, seated chair yoga sessions. You start with 5 gentle poses for about 5 minutes a day and build up to all 10 poses for 12 to 15 minutes, with one rest day each week.
Is the 28-day chair yoga challenge good for seniors?
It is designed for older adults and beginners: every pose is done seated on a sturdy chair, sessions are short, and each pose has an easier option. If you have a health condition or recent surgery, check with your doctor before starting.
How many minutes a day does it take?
About 5 minutes a day in week 1, 8 minutes in week 2, 10 minutes in week 3 and 12 to 15 minutes in week 4.
Can a 28-day chair yoga challenge help with weight loss?
Chair yoga is gentle movement. It can be part of a more active routine and may help with flexibility, posture and relaxation, but weight loss depends mostly on your overall activity and diet, so treat any quick weight-loss promise with caution.
What if I miss a day?
Just carry on from where you left off, or repeat the current week. Consistency over the month matters more than any single day.
Is it free?
Yes. The plan on this page and the printable tracker PDF are free, with no sign-up. The Chair Yoga Fit app, with follow-along videos, is free to download; some features are paid.
This plan is general fitness information and is not medical advice.