28-Day Chair Yoga & Seated Tai Chi Plan - Large-Print Printable for Beginners

A gentle, four-week routine you can do from an ordinary chair, about 10 to 15 minutes a day. No floor, no mat and no equipment.

The plan mixes two practices. Chair yoga stretches and loosens the joints. Seated tai chi adds slow, flowing movement led by the breath. Each day is laid out for you: sit down, open to today’s page, and follow the moves in order.

What’s inside (23 pages, large print, US Letter):

• 24 illustrated moves: 14 chair yoga, 8 seated tai chi and qigong, and 2 optional standing balance moves for later
• A 4-week plan that builds slowly:
• Week 1, Wake Up the Joints (about 10 min)
• Week 2, Breathe & Flow (about 12 min)
• Week 3, Strength in the Seat (about 12–15 min)
• Week 4, Your Full Flow (about 15 min)
• Easy days built in on days 7, 14 and 21
• A safety check and a guide to setting up your chair
• A 28-day tracker to tick off each day
• A plain-English summary of what the research does and doesn’t show, with sources

Who it’s for: beginners, older adults, and anyone who wants a gentle routine without getting down on the floor.

Honest note: this is a gentle, light-intensity routine. Expect to feel looser and calmer; it isn’t a treatment or cure for any condition. Check with your doctor before starting a new exercise routine.

Instant PDF download. Print it and keep it by your chair. For personal use only.

Refunds: If the file doesn’t download or open, email hello@steadyseatyoga.com within 14 days and we’ll fix it or refund you.