Who it is for
People who prefer a printable visual routine
Duration
Self-paced
Experience
Beginner · seated
You need
Stable chair and the printed routine
Safety
Keep instructions visible, move within a comfortable range and stop for concerning symptoms.
How this page has changed
June 18, 2026
Sources, internal links and safety or product context reviewed.
This is a printable chair yoga routine for seniors. The chart below uses simple, large steps you can follow at a glance. To keep it, print this page with your browser (Ctrl+P on Windows, Cmd+P on a Mac) and tape it near your chair. It is free, and you do not need to sign up. This is educational movement guidance, not medical advice — check with your doctor first if you have a health condition, recent surgery, or balance problems.
This page is part of our chair yoga for seniors guide. The main guide explains the full safety setup and shows each pose in detail. This page gives you a simple chart to print and follow.
A printable 10-minute chair yoga routine
Sit on a steady chair without wheels, feet flat on the floor. Move slowly, breathe, and stop if anything hurts.
| # | Move | What to do | Time |
|---|---|---|---|
| 1 | Sit and breathe | Sit tall, shoulders soft, slow breaths | 1 min |
| 2 | Shoulder rolls | Roll the shoulders back, then forward | 1 min |
| 3 | Cat-cow | Breathe in and lengthen, out and round the back | 1–2 min |
| 4 | Side bend | Reach one arm up, lean gently each way | 1–2 min |
| 5 | Gentle twist | Turn slowly to look over each shoulder | 1 min |
| 6 | Forward fold | Hinge forward a little, hands on the thighs | 1 min |
| 7 | Ankles and feet | Ankle circles, then heel and toe lifts | 1–2 min |
| 8 | Rest and breathe | Sit still, hands in the lap, slow breaths | 1 min |
Keep the moves small. If a move does not feel right today, skip it. The full guide shows a safety cue and an easier option for each one.
How to print this page
You do not need a special file. To print the chart:
- Press Ctrl+P (Windows) or Cmd+P (Mac).
- Choose your printer, or "Save as PDF" if you want a copy on your computer.
- Print, then tape it near your chair.
We are preparing a tidy one-page PDF version as well. Until then, printing this page gives you the same routine on paper.
Tips for using a printed routine
A chart on the wall beats a phone screen for this kind of practice. A few small things help:
- Put it where you can read it from the chair, in good light.
- Tick off each day you practise. Seeing the ticks build up keeps you going.
- Go slowly. The chart is a reminder, not a race.
- Keep water nearby and stop if you feel pain, dizziness, or short of breath.
The CDC encourages older adults to move most days, and a printed routine makes the habit easier to keep. It is gentle movement, not a treatment plan.
Related Reading
- Chair yoga for seniors — the main guide: safety setup, twelve poses, and how each one works.
- Free chair yoga for seniors — free routines and where to find free classes.
- Best yoga bolsters — simple cushioning support if you want a little extra comfort.
Frequently asked questions
Can I print this chair yoga routine for free?
Yes. The routine chart on this page is free to print. Use your browser's print option (Ctrl+P on Windows, Cmd+P on a Mac) and keep the page near your chair. You do not need to sign up or pay.
How should I use a printed chair yoga routine?
Tape it somewhere you can see it from the chair, work through it slowly, and tick off the days you practise. Keep the moves small and stop if anything hurts. A printed chart helps because you are not reaching for a phone or screen mid-practice.
How often should seniors do a chair yoga routine?
A short daily routine of 5 to 15 minutes is a good start, and regular short practice beats the occasional long one. The CDC encourages older adults to be active most days. Treat this as gentle movement, not medical advice, and check with your doctor if you have health concerns.