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28-day chair yoga plan

Four weeks of short chair sessions. Tick a box as you go.

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A woman with grey hair stretches her arms overhead, sitting on a wooden chair.

Prefer to sit?

The 28-day chair plan: 10 to 20 seated minutes a day.

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28days, in 4 weeks: Settle, Lengthen, Strengthen, Flow
10to20minutes a session, a little longer each week
3rest and stretch days, in weeks 1 to 3

The ramp, at a glance

The 28 days as bars: sessions grow week by weekEach of the 28 days is a bar. Sessions grow from 10 minutes on day 1 to 20 minutes on day 28. Days 7, 14 and 21 are rest and stretch days of 10 minutes.Week 1Week 2Week 3Week 4102017142128Daymin
  • Day 1, where you start
  • Session minutes
  • Rest and stretch day
Each bar is one day.

Missed a day? Do the next one.The plan counts sessions, not dates.Start date: ____________

SessionRest and stretch dayBar length is minutes.

Week 1: Settle

Days 1 to 7
  1. Day 1Sit tall
    10 min
  2. Day 2Breath that moves
    10 min
  3. Day 3Neck and shoulders
    10 min
  4. Day 4Spine waves
    10 min
  5. Day 5Side body
    10 min
  6. Day 6Feet and ankles
    10 min
  7. Day 7Rest and stretchRest day
    10 min
A woman with grey hair stretches her arms overhead, sitting on a wooden chair.

A gentle 28-day chair plan

Short sessions at home, with an easier version of every move.

See the chair planOpens soon

Week 2: Lengthen

Days 8 to 14
  1. Day 8Back of the legs
    12 min
  2. Day 9Hips
    12 min
  3. Day 10Eagle arms
    13 min
  4. Day 11A gentle turn
    13 min
  5. Day 12Open chest
    14 min
  6. Day 13Legs awake
    14 min
  7. Day 14Rest and stretchRest day
    10 min

Week 3: Strengthen

Days 15 to 21
  1. Day 15Stand up strong
    15 min
  2. Day 16Warrior arms
    16 min
  3. Day 17Calves and balance
    17 min
  4. Day 18Goddess
    16 min
  5. Day 19Upper back
    15 min
  6. Day 20The hinge
    17 min
  7. Day 21Rest and stretchRest day
    10 min

Week 4: Flow

Days 22 to 28
  1. Day 22Seated sun flow
    18 min
  2. Day 23Tree at the chair
    18 min
  3. Day 24Strong and long
    19 min
  4. Day 25Full flow
    20 min
  5. Day 26Calm flow
    19 min
  6. Day 27Your favorites
    18 min
  7. Day 28Flow
    20 min
See the numbers
Day, session and time
DaySessionTime
1Sit tall10 min
2Breath that moves10 min
3Neck and shoulders10 min
4Spine waves10 min
5Side body10 min
6Feet and ankles10 min
7Rest and stretch10 min
8Back of the legs12 min
9Hips12 min
10Eagle arms13 min
11A gentle turn13 min
12Open chest14 min
13Legs awake14 min
14Rest and stretch10 min
15Stand up strong15 min
16Warrior arms16 min
17Calves and balance17 min
18Goddess16 min
19Upper back15 min
20The hinge17 min
21Rest and stretch10 min
22Seated sun flow18 min
23Tree at the chair18 min
24Strong and long19 min
25Full flow20 min
26Calm flow19 min
27Your favorites18 min
28Flow20 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.

Also to print

28-day chair plan Opens soonSee the plan

General information, not medical advice.