Gentle chair yoga for 28 days, no floor work
An easy-to-follow seated yoga plan for flexibility, posture and calm. 12 illustrated poses, a day-by-day calendar and short daily flows. All you need is a sturdy chair and 10 to 15 minutes a day.
Instant download · US Letter + A4 · coaching emails included
What you get
A 24-page printable plan with every day laid out for you.
From Seated Mountain Breath to Seated Forward Fold, each with step-by-step cues and an easier and a harder option.
A 28-day calendar and four weekly flows that grow from about 10 minutes to 15 to 18 minutes.
Morning Wake-Up, Desk Reset, Evening Wind-Down and Stiff Hips & Back, for busy days and lighter days.
Check-ins on Days 1, 14 and 28, a 12-pose poster, weekly notes, a Weeks 5–8 plan and a certificate.
A look inside: two of the illustrated pose cards and the 28-day challenge calendar.
How the 28 days work
Short seated sessions, a few new poses at a time, with lighter days and a rest day every week.
Chair setup, slow breathing and gentle moves for your neck, shoulders and spine. About 10 minutes a day.
Add a gentle twist, Eagle Arms and Knee Lifts, then the hip and leg stretches. About 12 to 15 minutes.
All 12 poses in one flow, about 15 to 18 minutes. Then repeat your check-in and compare it with Day 1.
Made for you if…
- You want to feel less stiff and sit and stand taller
- You would rather not get down on the floor
- You are new to yoga, or coming back after a long break
- You want a calmer, slower few minutes in your day
- You have a sturdy chair and 10 to 15 minutes a day
Coaching emails come with it
After you order, you get a short welcome email right away, then one email from me for each of your 28 days: what to focus on, how to make the day’s poses easier or harder, and a little encouragement to keep going.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I’ve trained in seven martial arts, including tai chi. I’m not a certified yoga teacher, so I teach these poses the way I coach any movement: steady joints, slow breathing and no forcing.
28-Day Chair Yoga Challenge
$9.99- 24-page printable plan
- 12 illustrated poses + 4 mini-flows
- US Letter and A4 versions
- 28 days of coaching emails
Get the challenge →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
I have never done yoga. Is this okay?
Yes. Week 1 starts with breathing and small, simple moves, and every pose has an easier option. You go at your own pace.
Do I need to get on the floor?
No. Every pose is done sitting in a chair. There is no floor work and no mat needed.
What do I need?
A sturdy chair without wheels or arms, comfortable clothes and non-slip shoes or bare feet.
Will chair yoga help me lose weight?
Not on its own. It burns few calories. It can help you feel less stiff, sit taller and feel calmer. The plan shows you how to pair it with walking, some strength work and protein at each meal.
Is this a physical product?
No. It is a digital download. You can print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
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