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A 30-day path

Tai Chi in 30 Days

30 days · About 12 minutes a day · Ten gentle minutes a day, one form at a time.

  • How it feelsGentle. Slow and easy.
  • Standing or sittingStanding, with a chair nearby
  • You'll needA sturdy chair

A beginner program of short daily Tai Chi sessions. Every move can be done standing or holding a chair. This is general exercise content: check with your doctor before starting a new routine, and stop if you feel any discomfort.

This is general exercise content. Check with your doctor before starting a new routine. Stop if you feel any discomfort.

Your progress

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Play Day 110 minutes · Welcome and Standing Tall
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Your 30-day path

One small step each day. Filled beads are the days you've finished.

Days 1 to 5: the basics

  1. Day 1 · 10 minutesWelcome and Standing TallToday
  2. Day 2 · 11 minutesBreathing from the Belly
  3. Day 3 · 12 minutesShifting Your Weight
  4. Day 4 · 13 minutesOpening the Chest
  5. Day 5 · 14 minutesGentle Arm Circles

Days 6 to 20: one new movement at a time

  1. Day 6 · 10 minutesWave Hands Like Clouds
  2. Day 7 · 11 minutesStepping Forward Safely
  3. Day 8 · 12 minutesStepping Back Safely
  4. Day 9 · 13 minutesParting the Wild Horse's Mane
  5. Day 10 · 14 minutesReview: Week One
  6. Day 11 · 10 minutesBrush Knee and Push
  7. Day 12 · 11 minutesRepulse the Monkey
Show days 13 to 30