Tai chi chair exercises and guided sessions

Chair tai chi exercises

Chair tai chi keeps the slow, flowing moves of tai chi but does them sitting down, so you can practice with stiff joints, low energy or shaky balance. These nine exercises make up the 10-minute chair session above. Do them in order, slowly, breathing through your nose.

Before you start

• Use a sturdy chair without wheels or arms, set against a wall.
• Sit toward the front of the seat with your feet flat and hip-width apart.
• Sit tall, away from the backrest, with your shoulders soft.
• Move only in a pain-free range, and never hold your breath.

1. 1Settle in

   Sit near the front of a sturdy chair, feet flat and hip-width apart, hands on thighs. Sit tall, away from the backrest.

   Crown lifts · Shoulders soften · about 1 min

2. 2Belly breathing

   Hands on your lower belly. Breathe in so the belly expands; let it soften as you breathe out.

   Follow the circle · about 1 min

3. 3Neck and shoulders

   Slowly look over each shoulder. Then roll the shoulders back in big circles, then forward.

   Small and slow is fine · about 1 min

4. 4Seated waist turns

   Turn your upper body gently to one side, back to center, then to the other. Let your eyes lead.

   Hips stay still · Sit tall · about 1 min

5. 5Lifting the sky

   Fingers interlaced in your lap. Breathe in as you raise your hands; breathe out as the arms float down.

   Only as high as is comfortable · about 1 min

6. 6Commencing Form

   Breathe in as both arms float forward to shoulder height. Breathe out as they lower to your lap.

   Shoulders stay down · about 1 min

7. 7Cloud Hands

   One hand circles up in front of your face as the other circles low. Turn your waist to follow the upper hand, then swap.

   Eyes follow the upper hand · about 2 min

8. 8Feet and ankles

   Lift your toes, then your heels, in a slow rocking rhythm. Then circle each ankle.

   Keep breathing · about 1 min

9. 9Closing

   Hands rest on your belly. Sit quietly for a few breaths.

   Notice how you feel · about 1 min

How often

Ten minutes on most days is plenty. As the session gets easier, slow down rather than speed up, and take each movement a little further while it stays comfortable. Stop and rest if you feel dizzy or any sharp pain.