elderlydaily4-Week System

An ElderlyDaily original

Chair yoga, planned for you day by day

40 illustrated poses and a 4-week plan that starts at about 10 minutes a day. Each pose has an easier and a stronger option.

Chair Yoga for Seniors, The Complete 4-Week System
40 poses+ Follow-Along Player
Get the 4-Week system $12
  • Instant download
  • Fillable PDF
  • US Letter + A4
  • Mostly seated

Open it, and you know exactly what to do today

No guessing which poses to pick or how long to hold them. The plan decides; you follow it.

A pose page from Week 1
Every pose, step by stepThree simple steps, with an easier and a stronger option.
The Week 1 plan page
Each week, planned for youWhich days to practise, which poses, and for how long.
The Easier on Stiff Knees and Hips routine
7 routines for how you feel todayLike Easier on Stiff Knees & Hips, about 10 minutes.
The Follow-Along Player showing Seated Mountain with its steps and a countdown
Bonus: the Follow-Along Player. It shows each pose with its steps and counts you through it, with an optional voice guide. Works offline on a laptop, tablet or TV.

Four gentle weeks, each building on the last

Rest days are part of the plan, and if a week feels like a lot, you simply repeat it.

Week 1

Gentle Foundation

About 10 min · 3 days

Your chair, your breath, and small, easy movements.

Week 2

Add Mobility

About 15 min · 4 days

Gentle bending, turning and circling for back, shoulders and hips.

Week 3

Strength & Steadiness

15–20 min · 4 days

Seated strength for legs and arms, with water bottles as light weights.

Week 4

Your Full Routine

About 20 min · 5 days

Supported standing, holding the chair, and one routine to keep for good.

Everything in the system

48 pages, built to be followed, not just read.

40 illustrated posesThree simple steps each, with an easier and a stronger option.
A day-by-day 4-week planStarts at about 10 minutes, with rest days built in.
7 routines for real days5-Minute Morning Wake-Up, Easier on Stiff Knees & Hips, Evening Wind-Down and more.
Fillable trackersA 28-day habit chart, weekly practice logs and progress check-ins.
Large-print wall chartsOne for each week, plus a quick routine for busy days.
BonusFollow-Along PlayerAn on-screen timer with an optional voice guide. Works offline on a laptop, tablet or TV.

Questions people ask

Is anything posted to me?

No. You download the PDF and the Follow-Along Player straight after paying.

Can I fill it in on screen?

Yes, in the free Adobe Acrobat Reader or another PDF app. Or print the pages and use a pen.

Is it suitable for someone with limited mobility?

Most of the 40 poses are seated. The eight standing poses only come in Week 4, are always done holding a sturdy chair, and each has an easier option. If standing isn’t right, the Gentle Start routine is fully seated. Check with a doctor before starting, and stop if anything hurts.

Can I set it up for a parent?

Yes. Print the week’s wall chart, put the Follow-Along Player on a tablet or TV, and they can follow along on their own.

How does the Follow-Along Player work?

Open the player file in Chrome, Edge or Safari. Choose how long to hold each pose and turn the voice guide on or off. No internet needed.

Which paper size do I get?

Both. US Letter and A4 versions are included.

Your first 10-minute session can be today.

Get the 4-Week system $12

Instant download · 48-page fillable PDF · Follow-Along Player included

Chair Yoga System40 poses · fillable PDF
Get it $12