What is inside this guide
This seated tai chi routine uses slow, flowing moves you can do from a chair. It begins with seated energy alignment, then flowing arm raises, open chest expansion and a forward flow stretch. Each move has short instructions that focus on smooth, steady breathing.
Who this guide is for
It suits people who want tai chi but find standing hard, anyone who wants a calm way to start or end the day, and beginners who want an easy first step before standing tai chi.
How to use it
Move slowly, as if pushing through water. Breathe in as you lift and out as you lower. Try the whole routine once a day, morning or evening.
Safety first
This guide is for general wellness and is not medical advice. Talk to your doctor before starting a new exercise routine, especially if you have pain, dizziness, heart problems or other health conditions. Stop if something hurts.
Common questions
Is seated tai chi real tai chi?
Yes. It uses the same slow, flowing movement and breathing, adapted for a chair.
Will it help my balance?
Tai chi is often used for balance. Seated practice builds the habit and body awareness, and you can move on to standing routines later.
How long does it take?
About 10 to 15 minutes.