Chair Yoga Fit Printable chair yoga

Free Printable Chair Yoga for Seniors

10 gentle seated poses with simple instructions, a 28-day plan and a progress tracker. Print it, keep it next to your chair, and follow along at home.

Download the free PDFSave to Pinterest

10 chair yoga poses for seniors

Sit tall on a sturdy chair, feet flat on the floor. Move slowly and breathe through each pose.

  1. Pose 1

    Seated Mountain

    Posture

    Sit near the front of the chair, feet flat and hip-width apart, hands on your thighs. Lengthen your spine and let your shoulders relax.

    Hold for 5 slow breaths

    Easier: Sit back against the chair for support.

  2. Pose 2

    Neck Release

    Neck & shoulders

    Keep your shoulders down and slowly tip your right ear toward your right shoulder. Return to center, then tip to the left.

    3 breaths each side

    Easier: Move only a little. Never pull on your head.

  3. Pose 3

    Shoulder Rolls

    Shoulders & upper back

    Lift your shoulders toward your ears, roll them back, then let them drop down. Reverse the direction.

    5 rolls back, 5 forward

    Easier: Make the circles smaller.

  4. Pose 4

    Seated Cat-Cow

    Spine mobility

    Hands on knees. Inhale, lift your chest and gently arch your back. Exhale, round your spine and bring your chin toward your chest.

    5 to 8 slow rounds

    Easier: Keep the movement small and smooth.

  5. Pose 5

    Seated Side Stretch

    Side body & breathing

    Reach your right arm overhead and lean gently to the left, keeping both hips on the seat. Come back up and switch sides.

    3 breaths each side

    Easier: Rest your hand on your hip instead of reaching up.

  6. Pose 6

    Seated Spinal Twist

    Back & digestion

    Place your left hand on your right knee and your right hand on the seat behind you. Sit tall, then turn gently to the right as you exhale. Switch sides.

    3 breaths each side

    Easier: Keep both hands on your knees and turn only your head and shoulders.

  1. Pose 7

    Seated Forward Fold

    Lower back & hamstrings

    Exhale and hinge forward from your hips, sliding your hands down your shins only as far as is comfortable. Roll up slowly.

    3 breaths

    Easier: Fold halfway with hands on thighs. With osteoporosis, keep your back straight and fold only slightly.

  2. Pose 8

    Seated Figure-4 Stretch

    Hips

    Cross your right ankle over your left knee. Sit tall and, if comfortable, lean forward a little. Switch legs.

    3 breaths each side

    Easier: Rest the ankle lower on your shin. Skip after a hip replacement unless your surgeon has cleared it.

  3. Pose 9

    Leg Lifts & Ankle Circles

    Leg strength & circulation

    Straighten one leg in front of you and hold, then lower. Lift the foot slightly and circle the ankle each way. Switch legs.

    5 lifts and 5 circles each leg

    Easier: Hold the sides of the seat for support.

  4. Pose 10

    Belly Breathing

    Relaxation

    Rest one hand on your belly. Breathe in through your nose for a count of 4, feeling your belly rise, then breathe out slowly for a count of 6.

    5 rounds

    Easier: Use a shorter count that feels natural.

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.

28-day chair yoga challenge for seniors

Start small and build up week by week. Practice 5 or 6 days a week and rest whenever you need to.

Week 1

Foundation

Poses 1, 2, 3, 4 and 10

About 5 minutes

Learn the basics and find a comfortable chair setup.

Week 2

Mobility

Poses 1 to 6 and 10

About 8 minutes

Add the side stretch and the twist.

Week 3

Flexibility & strength

All 10 poses

About 10 minutes

Add the forward fold, hip stretch and leg lifts.

Week 4

Full flow

All 10 poses, holding stretches for 5 breaths

About 12 to 15 minutes

Move through the whole sequence at your own pace.

See the day-by-day 28-day challenge plan →

Your progress tracker

Tick a box each day you practice.

  1. Day 1
  2. Day 2
  3. Day 3
  4. Day 4
  5. Day 5
  6. Day 6
  7. Day 7
  8. Day 8
  9. Day 9
  10. Day 10
  11. Day 11
  12. Day 12
  13. Day 13
  14. Day 14
  15. Day 15
  16. Day 16
  17. Day 17
  18. Day 18
  19. Day 19
  20. Day 20
  21. Day 21
  22. Day 22
  23. Day 23
  24. Day 24
  25. Day 25
  26. Day 26
  27. Day 27
  28. Day 28

Prefer to follow along on video?

Chair Yoga Fit has short, voice-guided chair yoga routines for seniors. Free on iPhone & iPad.

Download Chair Yoga Fit

Printable chair yoga: FAQ

Is this chair yoga printable really free?

Yes. You can print this page or download the PDF for free, with no sign-up. It includes 10 seated poses, a 28-day plan and a progress tracker.

How often should seniors do chair yoga?

A short session on most days works well for most people. The NHS recommends that adults aged 65 and over do activities that improve strength, balance and flexibility on at least 2 days a week. Take a rest day whenever you need one.

What kind of chair is best for chair yoga?

A sturdy chair without wheels and with a flat seat. Your feet should rest flat on the floor with your knees at about a right angle. Placing the chair against a wall adds extra stability.

What is the 28-day chair yoga challenge?

It is a four-week plan that starts with about 5 minutes of basic poses and builds to a 12 to 15 minute full sequence. Tick off each day on the tracker to build a daily habit.

Is there a video version I can follow along with?

Yes. The free Chair Yoga Fit app for iPhone and iPad has short, voice-guided chair yoga videos for seniors, so you can follow each routine at home.

Source for activity guidance: NHS physical activity guidelines for older adults. This guide is for general information and is not medical advice.