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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.
About this path
- 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.
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Sign inYour 30-day path
One small step each day. Filled beads are the days you've finished.
Days 1 to 5: the basics
- Day 1 · 10 minutesWelcome and Standing TallToday
- Day 2 · 11 minutesBreathing from the Belly
- Day 3 · 12 minutesShifting Your Weight
- Day 4 · 13 minutesOpening the Chest
- Day 5 · 14 minutesGentle Arm Circles
Days 6 to 20: one new movement at a time
- Day 6 · 10 minutesWave Hands Like Clouds
- Day 7 · 11 minutesStepping Forward Safely
- Day 8 · 12 minutesStepping Back Safely
- Day 9 · 13 minutesParting the Wild Horse's Mane
- Day 10 · 14 minutesReview: Week One
- Day 11 · 10 minutesBrush Knee and Push
- Day 12 · 11 minutesRepulse the Monkey
- Day 13 · 12 minutesGrasp the Sparrow's Tail
- Day 14 · 13 minutesSingle Whip
- Day 15 · 14 minutesBalance on One Foot (with a chair)
- Day 16 · 10 minutesTurning at the Waist
- Day 17 · 11 minutesRooting Through the Feet
- Day 18 · 12 minutesSoft Knees, Strong Legs
- Day 19 · 13 minutesFlowing Between Forms
- Day 20 · 14 minutesReview: Week Two
Days 21 to 30: putting it all together
- Day 21 · 10 minutesWhite Crane Spreads Its Wings
- Day 22 · 11 minutesGolden Rooster Stands
- Day 23 · 12 minutesFair Lady Works the Shuttle
- Day 24 · 13 minutesNeedle at Sea Bottom
- Day 25 · 14 minutesFan Through the Back
- Day 26 · 10 minutesLinking Eight Forms
- Day 27 · 11 minutesLinking Twelve Forms
- Day 28 · 12 minutesMoving with the Breath
- Day 29 · 13 minutesThe Full Short Form
- Day 30 · 14 minutesCelebrating 30 Days