Beginner's Guide to Chair Yoga: 30-Minute Routine and 30-Day Plan (Printable PDF)

Instant digital download. All sales are final, except if your file doesn't work. See our refund policy.

Gentle, seated yoga you can do at home, with nothing but a sturdy chair.

This beginner-friendly guide takes you through a complete 30-minute chair yoga routine, one clear step at a time. Every step has its own picture, with simple instructions underneath and arrows showing you what comes next, so you can follow along without guesswork.

What's inside

• A 6-minute warm-up with 15 illustrated steps, including wrist circles, shoulder circles, seated marching and ankle rolls
• 9 seated poses that stretch your arms, sides, neck, hips and legs, plus a calming final stretch and rest
• Easier options for many of the poses, so you can work at your own pace
• A 30-day plan that builds up gradually, adding new poses each week, with gentle rest days and a tick box for every session
• Breathing cues and safety tips throughout

Who it's for

• Beginners and anyone new to yoga
• Older adults, or anyone who prefers to exercise seated
• People who work at a desk and want a gentle stretch during the day

Details

• Digital PDF, 22 pages
• Instant download after purchase
• Print it at home or use it on your tablet or phone
• Letter size (8.5 x 11 in)

Please note: This is a digital product, so nothing will be shipped. Because it's an instant download, all sales are final. If your file doesn't work, or you were charged twice, contact us within 14 days and we'll fix it or refund you. See our refund policy for details.

A note from us: Beginners Yoga Studio is a small, independent business. When you buy this guide, you're supporting our work directly. Please keep your copy for your own personal use, and if a friend would enjoy it, we'd be so grateful if you sent them to our shop. Thank you!

This guide is for general fitness information and isn't medical advice. Check with your doctor before starting any new exercise program, especially if you're pregnant, recovering from surgery or managing a health condition. Stop if you feel pain or dizziness.