The free chair yoga guide shows you the poses. The hard part is doing them a little every day. This turns chair yoga into a routine you'll actually keep. A gentle 4-week program with 40 illustrated poses — and a bonus on-screen Follow-Along Player that builds week by week. Comes with a fillable tracker, large-print wall charts, and short routines matched to how you feel today. Type into it on any device, or print it. Who it's for Seniors who want a simple, structured way to move every day Adult children setting up a routine for a parent Anyone who found the free poses helpful and wants a plan to follow What's inside (48 pages) 40 illustrated poses, each explained in 3 simple steps with an easier option and a "little more" option A 4-week program — Gentle Foundation → Add Mobility → Strength & Steadiness → Your Full Routine, with a day-by-day plan and rest days Seated strength work using water bottles as light weights, plus sit-to-stand practice for everyday tasks Supported standing poses — always holding a sturdy chair, always with a seated alternative Seven personalized mini-routines — Gentle Start, Stiff Knees & Hips, Steady & Balanced, Everyday Strength, Hands Arms & Shoulders, Morning Wake-Up, Evening Wind-Down "Choose Your Routine" — match today's routine to how you feel Large-print wall charts for each week plus an any-day quick routine — pin them up, no phone needed Pose Library — all 40 poses by body area; tap any pose to jump to its card Fillable tracking — weekly practice logs, a 28-day habit tracker, a daily session card, and a progress snapshot Bonus: the Follow-Along Player Each pose on screen, one at a time, with a big timer — it moves on by itself, or tap whenever you're ready Optional voice guide reads the pose name or the full steps aloud, so you don't have to watch the screen "Switch sides" cue for one-side poses, short rests with a preview of what's next Every routine in the guide, a seated-only mode, and a build-your-own routine Works on laptop, desktop, tablet or smart-TV browser — large text, big buttons, screen stays awake Why pay when there's a free version? The free guide is a reference — the poses, yours to keep. This is the system: 40 illustrated poses, an on-screen player to follow along with, a plan that tells you what to do each day and how to progress, a tracker that keeps you consistent, and routines for different kinds of days. The free guide stays free, always. What you receive US Letter fillable PDF (48 pages) A4 fillable PDF (48 pages) Follow-Along Player (opens in any web browser, works offline) Instant download Good to know This is a gentle movement and routine guide, not medical advice. Check with your doctor before starting a new exercise routine, move within a comfortable range, and stop if anything hurts. Standing poses are always done holding a sturdy chair.