28-day chair yoga plan
Four weeks of short chair sessions, seated or holding on. Tick a box when you finish one.
Missed a day? Just do the next one: the plan counts sessions, not dates.
Start date: ____________
Week 1: Settle
| Done | Day | Session | Time |
|---|---|---|---|
| 1 | Sit tall | 10 min | |
| 2 | Breath that moves | 10 min | |
| 3 | Neck and shoulders | 10 min | |
| 4 | Spine waves | 10 min | |
| 5 | Side body | 10 min | |
| 6 | Feet and ankles | 10 min | |
| 7 | Rest and stretch | 10 min |
Week 2: Lengthen
| Done | Day | Session | Time |
|---|---|---|---|
| 8 | Back of the legs | 12 min | |
| 9 | Hips | 12 min | |
| 10 | Eagle arms | 13 min | |
| 11 | A gentle turn | 13 min | |
| 12 | Open chest | 14 min | |
| 13 | Legs awake | 14 min | |
| 14 | Rest and stretch | 10 min |
Week 3: Strengthen
| Done | Day | Session | Time |
|---|---|---|---|
| 15 | Stand up strong | 15 min | |
| 16 | Warrior arms | 16 min | |
| 17 | Calves and balance | 17 min | |
| 18 | Goddess | 16 min | |
| 19 | Upper back | 15 min | |
| 20 | The hinge | 17 min | |
| 21 | Rest and stretch | 10 min |
Week 4: Flow
| Done | Day | Session | Time |
|---|---|---|---|
| 22 | Seated sun flow | 18 min | |
| 23 | Tree at the chair | 18 min | |
| 24 | Strong and long | 19 min | |
| 25 | Full flow | 20 min | |
| 26 | Calm flow | 19 min | |
| 27 | Your favorites | 18 min | |
| 28 | Flow | 20 min |
Stop any move that hurts. Stop and rest if you feel chest pain or pressure, dizziness, a racing or uneven heartbeat, or unusual shortness of breath. If it is severe or does not ease with rest, call 911.