Here’s a 28-Day Couch Yoga Plan for Seniors, designed to improve flexibility, balance, and relaxation—all from the comfort of your couch. Each day focuses on gentle movements, stretches, and breathing exercises that are easy to follow and senior-friendly workout ideas.

The benefits of yoga are immense no matter what your physical abilities or fitness level. Anyone can do yoga practice. It’s low impact, works with limited mobility, helps with pain relief, and weight loss, reduces joint pain, helps build muscle mass, helps with stress relief, and improves mental well-being and physical health. Sofa yoga is a great low-impact exercise to add to your daily routine that will work with whatever unique needs you have. 

Free Couch Yoga

Week 1: Focus on Breathing & Gentle Stretching

• Day 1: Seated Belly Breathing
  • Sit comfortably on the couch with your back supported.
  • Place your hands on your belly and inhale deeply through your nose, feeling your belly expand. Exhale through your mouth. Repeat for 5 minutes.
• Day 2: Neck Stretches
  • Sit tall, tilt your head gently toward your right shoulder. Hold for 10 seconds, then switch sides. Repeat 3 times on each side.
• Day 3: Seated Forward Fold
  • Sit on the edge of the couch. Inhale, then exhale as you slowly lean forward, reaching toward your feet. Let your head hang, stretching your back. Hold for 20 seconds, repeat 3 times.
• Day 4: Seated Cat-Cow
  • Place your hands on your knees. On an inhale, arch your back (cow pose). On an exhale, round your back, bringing your chin to your chest (cat pose). Repeat for 1–2 minutes.
• Day 5: Shoulder Rolls
  • Sit tall, roll your shoulders backward in a circular motion. Do 10 rolls, then reverse the direction for 10 more.
• Day 6: Seated Side Stretch
  • Sit tall, raise your right arm overhead and lean gently to the left. Hold for 15 seconds, then switch sides. Repeat 3 times per side.
• Day 7: Seated Arm & Wrist Stretch
  • Stretch your arms straight out in front of you. Flex your wrists, pulling your fingers back toward you. Hold for 10 seconds, then gently release. Repeat 3 times.

Week 2: Building Flexibility

• Day 8: Seated Spinal Twist
  • Sit tall, place your left hand on the back of the couch and your right hand on your left knee. Twist gently to the left. Hold for 20 seconds, then switch sides.
• Day 9: Seated Hip Opener
  • Place your right ankle on your left knee. Sit tall and lean forward slightly to stretch your hip. Hold for 30 seconds, then switch legs. Repeat 2 times per side.
• Day 10: Seated Hamstring Stretch
  • Extend your right leg out straight in front of you. Sit tall and reach toward your foot. Hold for 30 seconds, then switch legs.
• Day 11: Seated Shoulder Stretch
  • Bring your right arm across your chest. Use your left hand to gently press it toward your chest. Hold for 15 seconds, then switch arms.
• Day 12: Seated Chest Opener
  • Clasp your hands behind your back, sit tall, and lift your arms slightly, opening your chest. Hold for 20 seconds.
• Day 13: Seated Leg Lifts
  • While seated, extend one leg straight out, hold for 5 seconds, then lower it. Repeat 10 times per leg.
• Day 14: Seated Ankle Rolls
  • Lift your feet slightly off the ground and roll your ankles in a circular motion. Do 10 rolls in each direction for each foot.

Couch Yoga Exercises

Week 3: Strengthening Core & Legs

• Day 15: Seated Knee Raises
  • While seated, lift your right knee toward your chest, then lower it. Repeat 10 times, then switch legs.
• Day 16: Seated Leg Extension
  • Sit on the edge of the couch. Extend your right leg straight out in front of you, tightening your thigh muscle. Hold for 5 seconds, then lower. Repeat 10 times per leg.
• Day 17: Seated Marching
  • While seated, lift your knees as if you’re marching. Do this for 1–2 minutes to warm up your legs.
• Day 18: Seated Chair Pose
  • Sit on the edge of your couch. Press your feet into the floor and engage your leg muscles as if you’re about to stand up, but don’t actually rise. Hold for 10 seconds, repeat 5 times.
• Day 19: Seated Side Leg Lifts
  • Sit tall and lift your right leg out to the side. Hold for 5 seconds, then lower it. Repeat 10 times, then switch legs.
• Day 20: Seated Bicycle
  • Sit tall and pretend to pedal an imaginary bicycle with your legs. Do this for 1 minute.
• Day 21: Seated Core Twists
  • Hold a pillow in front of you, twist your torso to the right, then to the left. Repeat for 1 minute to engage your core.

Week 4: Balance & Relaxation

• Day 22: Seated Tree Pose (Modified)
  • Place your right foot on the side of your left calf. Sit tall and bring your palms together in front of your chest. Hold for 20 seconds, then switch sides.
• Day 23: Seated Shoulder Shrugs
  • Sit tall and lift your shoulders up toward your ears, then drop them back down. Repeat 10 times.
• Day 24: Seated Figure Four Stretch
  • Cross your right ankle over your left knee and gently press down on your right knee for a deeper stretch. Hold for 20 seconds, then switch legs.
• Day 25: Seated Side-to-Side Leg Swings
  • Sit on the edge of the couch. Swing your right leg gently from side to side. Repeat 10 times, then switch legs.
• Day 26: Seated Meditation
  • Sit comfortably, close your eyes, and focus on your breath. Inhale for 4 counts, hold for 4, exhale for 4. Repeat for 5 minutes.
• Day 27: Seated Toe Taps
  • Sit tall and tap your toes on the floor, alternating feet. Do this for 1–2 minutes.
• Day 28: Full Body Stretch
  • Sit tall, stretch your arms overhead, and reach as high as you can. Then lean forward to touch your toes (or as far as comfortable). Hold for 30 seconds.

Bonus Tips:

• You can repeat exercises throughout the day.
• Maintain steady breathing during all stretches and movements.
• Modify as needed to match your comfort level.

This couch yoga for seniors plan is designed to gradually improve mobility, strength, and flexibility, all while being gentle on your body.

For more exercises for seniors, check these out:

• Leg Strengthening Exercises for Seniors
• Arm Exercises for Seniors
• Back Strengthening Exercises for Seniors
• Arthritis Exercise for Seniors