THE BETTERBUNDLE 01 · ROUTINE 15 · Tai Chi
Chair Tai Chi Routine
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Opening Breath
YOUR PACE. YOUR ROUTINE.0 / 16 marked complete
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YOUR MOVEMENT PLAN
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01
BREATHING
02Opening Breath
5 breaths
MOVEMENT GUIDE
03Raise Hands
8–10 reps
MOVEMENT GUIDE
04Cloud Hands
8 each side
MOVEMENT GUIDE
05Part the Horse’s Mane
8 each side
MOVEMENT GUIDE
06Push Forward
10 reps
MOVEMENT GUIDE
07Wave Hands
8 reps
MOVEMENT GUIDE
08Gather Energy
8 reps
MOVEMENT GUIDE
09Brush Knee
8 each side
MOVEMENT GUIDE
10Single Whip Arms
8 each side
MOVEMENT GUIDE
11Golden Rooster Knee Lift
8 each side
MOVEMENT GUIDE
12Repulse Monkey Arms
8 reps
MOVEMENT GUIDE
13White Crane Wings
8 reps
MOVEMENT GUIDE
14Side Shift
10 reps
MOVEMENT GUIDE
15Circle Hands
10 reps
BREATHING
16Closing Flow
5 breaths
BREATHING
Calm Breath
5 breaths
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs