Chair Tai Chi
for Seniors

A calm first session

Chair Tai Chi for Beginners: A Gentle 5-Minute Routine

Chair tai chi for beginners should feel simple. Sit in a sturdy chair, keep both feet supported, and use five small movements to learn the rhythm before you try a longer tai chi chair workout.

Begin the five-minute routinePrint the large-text guide

Before you begin

Set up for comfort

Place the chair on a clear, level floor. Sit with your back supported but not slumped, let your hands rest on your thighs, and check that your shoes or bare feet feel secure. Keep water nearby.

Nothing should be forced. A movement can be very small and still be useful practice. If you feel dizzy, breathless, or unwell, stop and ask for medical advice.

5 minutes

Your first tai chi chair workout

Spend about one minute on each step. Take natural breaths and pause whenever you need to.

  1. Arrive and Breathe seated tai chi move for seniors
    Minute 1

    Arrive and Breathe

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

    5 slow breathsInhale through the nose; exhale slowly through relaxed lips.
  2. Shoulder Opening seated tai chi move for seniors
    Minute 2

    Shoulder Opening

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

    6 circles each wayInhale as the shoulders rise; exhale as they settle.
  3. Raise the Sky seated tai chi move for seniors
    Minute 3

    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.

    6 repetitionsInhale while the hands rise; exhale while they lower.
  4. Hold the Ball seated tai chi move for seniors
    Minute 4

    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.

    4 switchesBreathe in as you settle into the shape; breathe out as you switch.
  5. Part the Wild Horse's Mane seated tai chi move for seniors
    Minute 5

    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.

    5 each sideInhale to open; exhale to return to center.

Keep practicing

Follow along with guided video - get the free Tai Chi app

Short, calm sessions help you keep the routine simple. Open the app when you want a voice and video guide beside you.

Open the App StorePrint the routine first
QR code to open the Tai Chi app in the App StoreScan with your phone
Download on the App Store

After week one

Build gently, not quickly

Repeat this five-minute sequence two or three times during your first week. If you finish feeling steady and comfortable, add White Crane Spreads Wings or Open and Close.

For evidence-informed context, read does chair tai chi work? and keep the chair tai chi FAQ nearby when questions come up.