Free tai chi, at home
Tai chi at home for beginners and seniors
Calm, guided tai chi you can follow in your living room, standing or in a chair. Every move explained simply, at your own pace.
Free to use · No sign-up · Works on phone, tablet or computer
Everything you need to start
No class, no equipment, no experience. Just a little space and a few minutes.
- Guided sessionsFollow along with a timer, a breathing circle and gentle chimes. 5 to 15 minutes.
- Chair tai chiA full seated session for stiff joints, low-energy days or shaky balance.
- All 24 movesEvery move of the 24-form in simple steps, with an easier version of each.
- Tai chi basicsPosture, the four stances, breathing and a 4-week plan for your first month.
- Breathing pacerSlow your breathing with a circle that grows and shrinks at your pace.
- Plain answersWhich style to start with, what to wear, and whether it's safe for your knees.
Who it's for
Tai chi is gentle enough for almost anyone. taichihome.com is made for people who want to practice at home.
Complete beginners
Never tried tai chi? Start with five minutes and two gentle moves. No experience or kit needed.
Older adults
Slow, low-impact movement that's one of the best-studied exercises for balance in later life.
Stiff joints or low mobility
Do a whole session sitting in a sturdy chair, or keep one beside you for balance.
Busy, stressed people
Five to fifteen calm minutes in a 2 × 2 m space, before work or before bed.
People who take classes
Practice between classes with a quick reference for every move of the 24-form.
Families and carers
Follow a session together with a parent or grandparent. The chair session works for everyone.
Check with a health professional before you start if you have a heart or joint condition, osteoporosis or dizziness, are recovering from an injury, or are pregnant.
How it works
Pick a session
Quick calm, a beginner flow, balance work or chair tai chi. 5 to 15 minutes each.
Follow along
Each step shows what to do. A timer, breathing circle and chimes keep you on track, with voice cues if you like.
Keep it going
Mark the days you practice. A few minutes on most days does more than one long session a week.
Free printable plans
Prefer paper? Print a plan, put it on the fridge and tick off each day. Free, sent to your inbox.
- Free PDF · 28 days28-Day Chair Tai ChiA gentle seated move for every day of the month.
- Free PDF · 28 days28-Day Chair YogaGentle seated poses, one a day, paced by the breath.
- Free PDF · 28 days28-Day Seated ExercisesStronger legs and arms from your chair, one move a day.
- Free PDF · 28 days28-Day Qi GongGentle breathing and the Eight Brocades, first seated, then standing.
- Free PDF · 28 days28-Day Tai Chi for BeginnersYour first month of standing tai chi, one gentle move a day.
- Free PDF · 28 days28-Day Tai Chi WalkingSlow, mindful steps to practice your balance, one a day.
Start with five minutes
Breathe, move gently, and notice how you feel. That's your first tai chi session done.