The 28-day chair yoga and seated tai chi plan

A four-week plan of about 5 to 15 minutes a day that builds from simple stretches to a full flow, mixing chair yoga stretches with slow seated tai chi. Days 7, 14 and 21 are easy days. Start with the free 7-day plan if you’re new.

WeekWhat it covers
Week 1About 5–10 minutes a dayWake Up the Joints
Belly Breathing · Seated Mountain Pose · Shoulder Rolls · Seated Neck Stretch · Seated Ankle Exercises · Wrist and Finger Exercises · Seated March · Seated Cat–Cow · Seated Side Stretch
Week 2About 5–10 minutes a dayBreathe & Flow
Belly Breathing · Opening · Shoulder Rolls · Seated Cat–Cow · Closing · Lifting the Sky · Seated Side Stretch · Self-Hug Stretch · Seated Spinal Twist · Seated March · Push · Holding the Ball · Seated Neck Stretch
Week 3About 5–10 minutes a dayStrength in the Seat
Belly Breathing · Seated March · Seated Leg Lifts · Seated Ankle Exercises · Closing · Seated Cat–Cow · Seated Hamstring Stretch · Seated Figure-4 Stretch · Opening · Holding the Ball · Cloud Hands · Seated Spinal Twist · Brush Knee · Push · Seated Side Stretch · Self-Hug Stretch
Week 4About 5–15 minutes a dayYour Full Flow
Belly Breathing · Opening · Holding the Ball · Parting the Wild Horse's Mane · Closing · Shoulder Rolls · Seated Cat–Cow · Seated Side Stretch · Seated Spinal Twist · Seated Leg Lifts · Seated March · Lifting the Sky · Cloud Hands · Seated Hamstring Stretch · Seated Figure-4 Stretch · Self-Hug Stretch · Brush Knee · Push · Seated Neck Stretch · Seated Ankle Exercises · Seated Mountain Pose

The day-by-day schedule, all 24 illustrated moves, a 28-day tracker and a plain-English research summary come in the printable 28-day plan, a one-time $12 PDF.

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