Free printable challenge · Over 60 edition
Gentle Face Yoga Over 60
A slower, kinder version of the challenge for your 60s and beyond: more massage and release, nothing high-intensity, and every single exercise can be done sitting down. 49 exercises, 5–9 minutes a day, in one printable PDF.
- Print-ready, A4 & US Letter
- 5–9 minutes a day
- Instant download
What’s inside
Gentle by design, from day one
28 days and 49 exercises, chosen and paced for skin that’s thinner and more delicate. Days run five to nine minutes — about seven on average — and lean on massage, release, and light activation rather than forceful holds.
Why a gentle Over 60 edition?
- Nothing high-intensity: this edition trades forceful holds for more massage, lymphatic-style release, and light activation.
- Every exercise can be done seated — no floor work, no standing required — so it fits comfortably into your day.
- It respects thinner, more delicate skin: gentle pressure, generous rest days, and short sessions of five to nine minutes.
The plan
Four gentle weeks, all seated-friendly
Week 1
Ease In & Release
Warm-ups, breathing, and gentle massage to release tension and get comfortable with a light daily rhythm.
Week 2
Cheeks & Mid-Face
Soft activation for the mid-face — small, controlled movements rather than strong resistance.
Week 3
Jaw, Neck & Relax
Light jaw and neck work paired with plenty of massage and relaxation, kept well within a comfortable range.
Week 4
Eyes, Glow & Keep Going
Gentle eye-area care and a full-face flow to finish — a short routine you can keep up long term.
At this stage face yoga is about comfort, circulation, and a little care — not turning back the clock. The one study we lean on — a small 2018 JAMA Dermatology trial — found modestly fuller cheeks and a rating about three years younger after 20 weeks of daily exercise. It’s early evidence, not a promise: expect subtle, gradual changes. Read the science
Questions, answered
- Is the Over 60 challenge really free?
- Yes. You get the full 28-day gentle plan and all 49 illustrated exercises as a printable PDF, free. We ask for your email so we can send the download and occasional face yoga tips — unsubscribe with one click, anytime.
- Is it safe if I have arthritis, and can I do it seated?
- Yes — every exercise in this edition can be done sitting down, and none of them are high-intensity. The moves rely on light pressure and gentle massage rather than force. That said, this isn’t medical advice: if you have arthritis, hand or jaw pain, high blood pressure, or a recent facial procedure, check with your doctor before starting, and stop anything that hurts.
- Is face yoga too much for thinner, more delicate skin?
- This edition is built with that in mind. It uses lighter pressure, more release and massage, and shorter sessions than the standard plan. Use a drop of facial oil for the massage moves so your fingers glide instead of tugging, and keep every movement gentle.
- How long does each day take, and do I need experience?
- Five to nine minutes, about seven on average, with lighter reset days built in. No experience or equipment is needed beyond a mirror, clean hands, and optionally a little facial oil. Every exercise has step-by-step instructions, a photo, and a form tip.
Looking for a different edition?
Pick the plan that fits you best
A few gentle minutes, most days
Get the free Over 60 PDF, print it (or don’t), and give your face five to nine gentle minutes a day — all seated if you like.