10-minute seated tai chi routine
The eight chair tai chi moves in order, as one slow flow. Breathe through the whole sequence; it takes about 10 minutes.
- OpeningThe first tai chi move, seated: float your arms up as you breathe in, lower them as you breathe out. 4 times.
- Lifting the SkyA seated qigong move: raise the arms overhead on the in-breath, float them down on the out-breath. 4 times.
- Holding the BallThe tai chi resting shape: one hand at chest height, one at the belly, as if holding a beach ball. 3 breaths each way.
- Cloud HandsTai chi's calmest move, done sitting: turn slowly side to side as your hands drift and trade places. 6 slow turns.
- Parting the Wild Horse's ManeA seated tai chi move: from Holding the Ball, sweep one hand up and out as the other presses down. 3 times each side.
- Brush KneeA seated tai chi move: one hand pushes forward as the other sweeps past the knee. 3 times each side.
- PushA seated tai chi move: press both hands slowly forward on the out-breath, draw them back on the in-breath. 4 times.
- ClosingThe last tai chi move: cross the wrists, lower them to your lap and take three quiet breaths. Once.
Tips
Keep every move slow and continuous, letting one flow into the next without stopping. A simple rule: breathe in as the arms rise or open, breathe out as they lower or press. If your shoulders tire, rest your hands in your lap for a breath or two between moves, then carry on. Opening always comes first and Closing last; on a short day, do just those two with Cloud Hands in between.
Read the safety check first if you have a heart, bone or joint condition. Use the gentler version of any move that doesn’t feel right.