Chair tai chi

Chair tai chi, also called seated tai chi, is slow, flowing movement timed with your breath, done sitting down. These eight moves are inspired by Yang-style tai chi and qigong: do them in order as one gentle flow, or pick one.

Standing tai chi has the strongest research for balance; seated tai chi is a gentler start, and the right choice if you can’t stand safely. Tai chi for seniors, seated and standing.

Dark figure: the position. Orange arrows: which way to move. Front views work like a mirror. Tap a move for its steps.

  1. 01Opening4 times
  2. 02Lifting the Sky4 times
  3. 03Holding the Ball3 breaths each way
  4. 04Cloud Hands6 slow turns
  5. 05Parting the Wild Horse's Mane3 times each side
  6. 06Brush Knee3 times each side
  7. 07Push4 times
  8. 08ClosingOnce

Do them as one flow

In order, the eight moves take about 10 minutes: the 10-minute seated tai chi routine lists them with how many of each. This is not a certified tai chi programme; if you enjoy it, look for a local Tai Chi for Arthritis or Tai Ji Quan: Moving for Better Balance class.

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