The programme
The 90-day Seated Yoga program
Seated Yoga is not a shelf of one-off videos. It is a single, guided 90-day journey that grows with you — starting at about ten gentle minutes a day and building, phase by phase, toward a complete 45-minute practice you can keep for life. Everything is done from a sturdy chair, and every day is built around the same therapeutic safety principles.
How every session is structured
No matter which phase you are in, each day follows the same reassuring three-part shape. This rhythm keeps the practice safe, prepares your body properly, and leaves you calm at the end.
- Warm-up. A few minutes of gentle breathing and easy joint movements to loosen the neck, shoulders, spine and hips before any real effort begins.
- Main work. The heart of the session — the strength, mobility or balance sequence for that day, always with clear, plain-language cues and a chair within reach.
- Cool-down. Slow stretches and quiet breathing to settle the body and mind, often finishing with a short seated meditation.
Sessions begin at roughly ten to twelve minutes in the earliest days and lengthen gradually as your stamina grows — reaching around forty-five minutes only in the final phase, and only when your body is ready for it.
The six phases
A progressive path from your very first seated pose to a confident, independent daily practice.
You begin gently. These first sessions teach proper seated posture, mindful breathing, and the flat-back hinge that keeps every forward movement safe. Days are short by design so the practice feels welcoming rather than tiring, and so good form becomes second nature before anything is added.
With the basics in place, sessions grow a little longer and a little fuller. You add gentle strength work with light hand weights (optional), more mobility for the shoulders and hips, and simple chair-supported balance holds. Endurance builds without strain.
By now the movements are familiar. This phase is about practising with confidence, linking breath to movement, and stringing poses into smooth, flowing sequences. Many people notice easier everyday movement — reaching, turning, and standing — by the end of the first month.
The program deepens. Holds become longer, breath-movement coordination becomes richer, and each exercise offers new variations. You refine your technique and start to feel a genuine practice taking shape rather than a set of separate exercises.
Advanced (but always chair-safe) variations arrive, along with more challenging balance work and longer flowing sequences. You begin shaping a personal daily practice, choosing the variations that suit your body on any given day.
The final phase weaves everything together. Full sessions combine strength, mobility, balance and breath into a complete, independent practice you can carry forward for life — chair yoga woven naturally into your everyday wellbeing.
The five kinds of day
Across the 90 days your practice rotates through several session types. This variety keeps things interesting, works the whole body over time, and builds in the recovery every good program needs.
Strength
Gentle resistance work — seated presses, rows and leg lifts — to maintain and build the muscle that supports daily living. Light hand weights are optional; your own body is enough.
Mobility
Slow, controlled movements that keep the shoulders, spine, hips and ankles supple, easing stiffness and widening comfortable range of motion.
Balance
Chair-supported balance holds and weight-shifting that build the stability associated with steadier walking and fall prevention. The chair is always within reach.
Mixed
Flowing sessions that blend strength, mobility and balance into a single, well-rounded practice — the closest thing to a complete daily workout, all from your chair.
Rest
Planned lighter days for gentle stretching, breathing and recovery. Rest is part of the design, not a gap in it — it lets the body adapt and come back stronger.
What progression really looks like
Progress in Seated Yoga is steady and gentle, never rushed. In the first ten days you simply learn to move well. Over the following weeks, sessions lengthen a few minutes at a time, holds grow longer, and new variations of familiar poses are introduced so your body is always meeting a small, manageable challenge. Because each exercise offers an easier and a harder version, you always practise at the level that suits you on the day.
The app tracks your journey so you can see how far you have come — which day you are on, which sessions you have completed, and how your practice has grown. If you miss a day, nothing is lost; you simply pick up where you left off. You can browse the full library of movements on the exercises page.
Is it right for you?
The program is designed for seniors and anyone with limited mobility, but it welcomes every ability. Because it is built on therapeutic safety protocols — a flat-back hinge, the head kept above the heart, no deep spinal flexion, and constant chair support — it is thoughtfully suited to common conditions such as osteoporosis, glaucoma, arthritis and balance concerns. As with any new exercise program, please consult your healthcare provider before you begin, especially if you have a medical condition.
Learn more about chair yoga for seniors, read the frequently asked questions, or see the plans and pricing when you are ready to start.
Begin your 90-day journey
Just ten gentle minutes a day to start. Your chair is all you need.
Start your journey →