Illustrated move library

Chair Tai Chi Exercises for Seniors

These tai chi chair exercises turn a sturdy chair into a calm place to practice. Each movement has a plain-language instruction, a breathing cue, a suggested dose, and a simple illustration so you can follow along without guessing.

1. 
   Move 01

   Arrive and Breathe

   Sit tall with both feet supported. Let your hands rest on your lower ribs and notice a comfortable, unhurried breath.

   Breathing: Inhale through the nose; exhale slowly through relaxed lips.Do: 5 slow breaths

   Helpful cue: Let the shoulders drop as you breathe out.

2. 
   Move 02

   Shoulder Opening

   Circle both shoulders up, back, and down without forcing the range. Keep the neck long and the jaw soft.

   Breathing: Inhale as the shoulders rise; exhale as they settle.Do: 6 circles each way

   Helpful cue: Small, smooth circles are enough.

3. 
   Move 03

   Raise the Sky

   Float both hands from your lap to chest height, palms facing up. Lower them slowly as if smoothing the air in front of you.

   Breathing: Inhale while the hands rise; exhale while they lower.Do: 6 repetitions

   Helpful cue: Keep your elbows soft and below your shoulders.

4. 
   Move 04

   Hold the Ball

   Imagine holding a large, light ball in front of your chest. Move one hand above and one below, then switch sides with ease.

   Breathing: Breathe in as you settle into the shape; breathe out as you switch.Do: 4 switches

   Helpful cue: Keep the movement rounded, never rigid.

5. 
   Move 05

   Part the Wild Horse's Mane

   From the ball shape, guide one hand diagonally forward and the other gently toward your hip. Return to center, then change sides.

   Breathing: Inhale to open; exhale to return to center.Do: 5 each side

   Helpful cue: Turn only as far as your comfortable range allows.

6. 
   Move 06

   Wave Hands Like Clouds

   Move both hands slowly from one side of your body to the other, as if brushing across a soft cloud. Let your eyes follow the hands if that feels comfortable.

   Breathing: Use one easy breath for each side-to-side sweep.Do: 60 seconds

   Helpful cue: Keep the motion level, quiet, and continuous.

7. 
   Move 07

   White Crane Spreads Wings

   Open one arm out to the side while the other hand floats near the opposite ribs. Return to center and repeat on the other side.

   Breathing: Inhale to open the chest; exhale to come home.Do: 4 each side

   Helpful cue: Do not lift the arm above a pain-free height.

8. 
   Move 08

   Brush Knee and Push

   Sweep one hand past the opposite knee while the other hand presses gently forward. Return both hands to the lap, then change sides.

   Breathing: Exhale during the gentle push; inhale as you reset.Do: 5 each side

   Helpful cue: The push is soft, like moving a curtain.

9. 
   Move 09

   Draw the Bow

   Turn slightly to one side and draw one elbow back as the opposite hand reaches forward. Return to center and repeat the other way.

   Breathing: Inhale as you draw back; exhale as you release.Do: 4 each side

   Helpful cue: Keep your ribs stacked over your hips.

10. 
    Move 10

    Seated Golden Rooster

    Lift one knee a few inches while the opposite hand floats up for balance. Lower with control and switch sides.

    Breathing: Exhale as the knee lifts; inhale as the foot returns.Do: 5 each side

    Helpful cue: Hold the chair if your balance needs extra support.

11. 
    Move 11

    Open and Close

    Bring your hands together in front of the chest, then open them wide without shrugging. Return slowly, keeping the breath calm.

    Breathing: Inhale to open; exhale to close.Do: 6 repetitions

    Helpful cue: Imagine creating space around the heart.

12. 
    Move 12

    Closing Breath

    Rest your hands over your lower belly and feel your feet supported by the floor. Sit quietly for a few breaths before standing.

    Breathing: Take 3 natural breaths with a longer, softer exhale.Do: 30–45 seconds

    Helpful cue: Finish feeling steady, not tired.