Report this item to Etsy

28 Day Chair Yoga for Seniors, Printable Seated Yoga Challenge for Beginners, Exercise PDF

Price:$9.99

Includes Etsy Purchase Protection

You can only make an offer when buying a single item

Highlights

  • Designed by CoachLukeCom
  • Digital download
  • Digital file type(s): 2 PDF

Gentle, seated yoga you can do from a sturdy chair: no mat and no getting down on the floor. The 28-Day Chair Yoga Challenge gives you 12 clearly illustrated poses and a simple day-by-day plan, 10 to 15 minutes a day.

WHAT'S INSIDE (23 pages, US Letter + A4)
• 12 illustrated chair yoga poses, each with step-by-step cues, start and finish pictures, and easier and harder options
• 28-day challenge calendar
• 4 weekly flow pages (Week 1 takes about 10 minutes, building to 15 to 18 minutes in Week 4)
• Day 1, Day 14 and Day 28 progress check-in
• Safety page, chair setup guide and the 4-6 breathing method
• Quick-reference poster of all 12 poses
• 4 bonus mini-flows: Morning Wake-Up, Desk Reset, Evening Wind-Down, Stiff Hips & Back
• Weeks 5-8 plan to keep going
• Weekly reflection notes and a certificate of completion

THE 12 POSES
Seated Mountain Breath, Neck Release, Shoulder Rolls, Seated Cat-Cow, Seated Sun Breath, Seated Side Bend, Seated Twist, Seated Eagle Arms, Seated Knee Lifts, Seated Figure Four, Seated Hamstring Stretch, Seated Forward Fold

WHO IT'S FOR
Beginners, seniors, desk workers and anyone who finds floor exercise hard, wants to feel less stiff, and likes a clear plan to follow.

AN HONEST NOTE
Chair yoga is great for flexibility, posture and calm. It burns few calories, so it isn't a weight-loss plan by itself. The guide shows you how to pair it with walking, strength work and protein.

ABOUT ME
I'm Coach Luke, a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I'm not a certified yoga teacher. I coach these poses the way I coach any movement: steady joints, slow breathing and no forcing.

HOW IT WORKS
This is a digital download. No physical item will be shipped. After purchase, download the PDF files from your Etsy account (Purchases and reviews). Print at home or use them on a tablet.

HOW THIS WAS MADE
• I'm Coach Luke, a NASM-certified trainer and nutrition coach with 20+ years of experience. I planned, wrote and checked everything in this file myself.
• Some illustrations, images and draft text were created with the help of AI tools, then reviewed and edited by me.

PLEASE NOTE
This program is general fitness information, not medical advice. Check with your doctor before starting a new exercise program, especially if you have osteoporosis, a joint replacement, glaucoma, or a heart or blood pressure condition. For personal use only. Please don't share or resell.

Instant Download

Your files will be available to download once payment is confirmed.  Here's how.

Instant download items don’t accept returns, exchanges or cancellations. Please contact the seller about any problems with your order.

Etsy Purchase Protection
Shop confidently on Etsy knowing if something goes wrong with an order, we've got your back for all eligible purchases — see program terms

You may also like

Disclaimer: As with all children's products, adult supervision is required. Products that contain small parts may pose a choking hazard and should not be used by children under 3. Sellers are responsible for following applicable laws and regulations, including posting items with accurate labeling and warnings. Etsy assumes no responsibility for the accuracy, labeling, or content of sellers' listings and products. Always read labels, warnings, directions and other information provided with the product before using it. If you have any questions, message the seller. See Etsy's Terms of Use for more information.

Shoppers with similar taste loved these

Show more
Show more

Explore related searches

Chair Yoga Pdf

Yoga Charts

Chair Yoga Printable Guide

Chair Yoga Instructions

Yoga for Seniors

Listed on Oct 13, 2026
Homepage Toys & Games Sports & Outdoor Recreation Fitness & Exercise