---
title: Tai chi y qigong de diez minutos
description: Una sesión corta que elimina fases en lugar de comprimirlas, para que diez minutos sean diez minutos reales de práctica y no el tráiler de una sesión más larga.
url: https://tai-chi.app/es/for/ten-minutes
lang: es
source: Tai Chi — https://tai-chi.app/es
---


# Diez minutos de tai chi al día

Una sesión de diez minutos no es una versión más corta de una de treinta. Si coges las mismas seis fases y divides el tiempo entre tres, obtienes seis fragmentos de noventa segundos, y un bloque de noventa segundos se va casi entero en encontrar dónde empieza el vídeo y dónde se supone que tienes que colocarte.

Así que la app hace otra cosa: por debajo de cierta duración elimina fases enteras en lugar de comprimirlas, y te dice cuáles se fueron. Diez minutos acaban siendo tres o cuatro cosas hechas bien en vez de seis cosas hechas de mentirijillas.

## Cómo se reparten realmente diez minutos

Cada fase tiene un suelo: la duración por debajo de la cual deja de merecer la pena hacerla. Llegar necesita minuto y medio; el calentamiento, dos minutos; el qigong, tres; una forma, cuatro; el trabajo de equilibrio de pie, dos; y el cierre, minuto y medio. Una fase a la que no se le puede dar su suelo se elimina y su tiempo pasa a las fases que sobreviven.

Dos fases no se eliminan nunca: la llegada al principio y el cierre al final. Son el ritual que convierte esto en una práctica y no en un vídeo que has visto. Más allá de esas, tiene que sobrevivir al menos una de qigong, forma o equilibrio, o no es una sesión.

El resultado es que una sesión de diez minutos queda moldeada por tu objetivo de forma más visible que una larga. Elige [equilibrio](https://tai-chi.app/for/balance) y tendrás llegada, trabajo de equilibrio y cierre. Elige [calma](https://tai-chi.app/for/stress) y las fases de llegada y cierre — ponderadas a más del doble con ese objetivo — ocupan casi todos los diez minutos, que es exactamente lo correcto para el propósito. La app nombra en las notas de la sesión las fases eliminadas en vez de omitirlas en silencio. Los suelos y el orden en que van cediendo están en [§5.3](https://tai-chi.app/method#53-phase-floors-and-dropping).

## Por qué los bloques cortos necesitan vídeos cortos

Encajar una clase en un bloque no es simétrico. Un vídeo más largo que su bloque no es problema: practicas los primeros minutos y el temporizador te pasa al siguiente, exactamente como haría una clase. Un vídeo más corto que su bloque te deja de pie en una habitación en silencio esperando a un temporizador, que es una experiencia mucho peor y la manera más rápida de sentirse ridículo.

El motor de selección lo puntúa así a propósito: pasarse se penaliza un poco, quedarse corto se castiga con dureza. Por eso la biblioteca mantiene un fondo de clases genuinamente cortas, y por eso la app narra algunos bloques ella misma, sin ningún vídeo, cuando no encaja nada: las secuencias guiadas marcan sus propias indicaciones y pueden llenar cualquier bloque con exactitud. La aritmética está escrita en [§6.3](https://tai-chi.app/method#63-duration-fit-is-asymmetric-on-purpose).

## ¿Bastan diez minutos al día?

Bastan ¿para qué, y comparados con qué? Las recomendaciones de actividad de la OMS de 2020 para adultos mayores de 65 años piden de 150 a 300 minutos semanales de actividad de intensidad moderada, fortalecimiento muscular dos días o más, y actividad multicomponente variada con énfasis en el equilibrio funcional y la fuerza tres días o más. Diez minutos al día son setenta minutos a la semana. Eso se queda corto respecto al objetivo aeróbico, y esta página no va a fingir otra cosa: [§4.3](https://tai-chi.app/method#43-dose) cita la recomendación completa.

Lo que diez minutos al día sí cumplen es la tercera cláusula: algo variado con un componente de equilibrio, casi todos los días de la semana. Y no está compitiendo con 150 minutos de nada: está compitiendo con nada en absoluto, que es la comparación honesta para la mayoría de quien lee esto.

La app no te avisará si eliges menos días de los que sugiere la recomendación, y no te dará la lata cuando te saltes uno. Dar la lata va en contra de lo que es esta app. Lo que hace en su lugar es repartir lo que hayas elegido en días no consecutivos, de manera que tres sesiones a la semana quedan distribuidas y no amontonadas un domingo.

## Qué diez minutos te tocan, objetivo por objetivo

Diez minutos con *equilibrio*: centrado, un bloque de equilibrio de pie de cuatro o cinco minutos, cierre. Diez minutos con *calma*: centrado y cierre se llevan casi todo, con un peso más que duplicado, y un bloque de qigong entre medias. Diez minutos con *articulaciones*: sobrevive el calentamiento, el qigong se queda el centro, y lo que se cae es el trabajo de equilibrio.

El bloque de forma es la baja habitual a esta duración, y eso es deliberado, no una carencia. Cuatro minutos es el mínimo con el que una secuencia se puede practicar siquiera; por debajo estás mirando una forma en vez de haciéndola, así que una sesión de diez minutos le da ese tiempo a algo que sí cabe. Si lo que quieres de verdad es aprender una secuencia, hazlo al lado de la sesión diaria y no dentro: [la página de la forma 24](https://tai-chi.app/for/24-form) explica cuánto lleva eso realmente.

Lo único que diez minutos no quitan nunca es la pareja de los extremos. Siempre hay un bloque de centrado y un cierre, con la duración que quede, porque eso es lo que lo convierte en una práctica y no en un vídeo que has visto — y también lo que lo hace repetible mañana.

## Las 188 clases de esta página

Todo lo que dura diez minutos o menos, de más corta a más larga. Son clases enteras a su ritmo previsto, no fragmentos de otras más largas.

- [Qi Gong Exercise 4  - Wise Owl Gazes Backwards](https://tai-chi.app/es/library/qi-gong-exercise-4-wise-owl-gazes-backwards-7CsNXJLOxMk) — Brendan Cabral - Tao of Strength, 1 min, apto con silla
- [Ba Duan Jin - 8th Movement - Bouncing on the Toes](https://tai-chi.app/es/library/ba-duan-jin-8th-movement-bouncing-on-the-toes-dQtWyRleg2g) — baduanjinutube, 1 min
- [Qigong with Emma - warm up exercise - Side Arm Swings](https://tai-chi.app/es/library/qigong-with-emma-warm-up-exercise-side-arm-swings-449M-nXnYZc) — Qigong with Emma, 1 min, apto con silla
- [TaiChi for Beginner - TaiChi Technique - Hand Technique with Weight Shifting](https://tai-chi.app/es/library/taichi-for-beginner-taichi-technique-hand-technique-with-wei-xpQrn3iJSto) — taichiwithdonna, 1 min, apto con silla
- [Ba Duan Jin - 7th Movement - Lifting Fists](https://tai-chi.app/es/library/ba-duan-jin-7th-movement-lifting-fists-G1Loy1V-Nko) — baduanjinutube, 1 min
- [Basic Tai Chi: EMPTY STEP](https://tai-chi.app/es/library/basic-tai-chi-empty-step-ZO0N1PHNNLA) — Probility Physical Therapy, 1 min, apto con silla
- [Basic Tahichi for Beginner - Taichi Technique - Weight Shifting（Quad）1](https://tai-chi.app/es/library/basic-tahichi-for-beginner-taichi-technique-weight-shifting-niytPXhBL2c) — taichiwithdonna, 1 min, apto con silla
- [A simple grounding Qi Gong  exercise anyone can do - for  beginners - balloon-sinking](https://tai-chi.app/es/library/a-simple-grounding-qi-gong-exercise-anyone-can-do-for-beginn-Q7yf72j7254) — WorkshopsatIDHHB, 1 min, apto con silla
- [Learn the #1 Balance Exercise for Seniors](https://tai-chi.app/es/library/learn-the-1-balance-exercise-for-seniors-stDnG_6J01g) — Chicago Tai Chi, 1 min, apto con silla
- [Basic Tahichi for Beginner - Taichi Technique - Weight Shifting（Quad）2](https://tai-chi.app/es/library/basic-tahichi-for-beginner-taichi-technique-weight-shifting-2Z34pVihLTM) — taichiwithdonna, 1 min, apto con silla
- [3-Min Miracle: Warm Up & De-Stress with Qigong!](https://tai-chi.app/es/library/3-min-miracle-warm-up-de-stress-with-qigong-hPSxiifZnBs) — Bai Yin Qigong English, 1 min, apto con silla
- [MTAICHI - SEATED TAICHI - SESSION 10 (FOR THETFORD LIBRARY SEATED TAI CHI COURSE)](https://tai-chi.app/es/library/mtaichi-seated-taichi-session-10-for-thetford-library-seated-GzJ2nLy4g9A) — Traditional Li Branch Tai Chi, 1 min, sentado
- [Balance Exercise for Seniors: Stork Stance](https://tai-chi.app/es/library/balance-exercise-for-seniors-stork-stance-oIjzpglkA5w) — Joan Pagano, 1 min, apto con silla
- [Qigong Exercise - Opening and Closing Move ☯️](https://tai-chi.app/es/library/qigong-exercise-opening-and-closing-move-pe6cAv9jrOI) — Energy Healing QiGong Meditation with Master Sio, 1 min, apto con silla
- [Basic Tai Chi: BOW STEP](https://tai-chi.app/es/library/basic-tai-chi-bow-step-TUg1vds1BH8) — Probility Physical Therapy, 1 min, apto con silla
- [Qigong Shaking for Stress Relief](https://tai-chi.app/es/library/qigong-shaking-for-stress-relief-Tx8CVkfmIYE) — Resilient Being, 1 min, apto con silla
- [Safe Standing Balance Exercises for Seniors](https://tai-chi.app/es/library/safe-standing-balance-exercises-for-seniors-b9h9HodYfXA) — Vital After 50, 1 min, apto con silla
- [Qigong Shoulder Warm-up](https://tai-chi.app/es/library/qigong-shoulder-warm-up-azhZihTSuEk) — Kehoe Martial Arts, 1 min, apto con silla
- [Qigong closing sequence](https://tai-chi.app/es/library/qigong-closing-sequence-YNTA75ROOaU) — Andrew Nerlich, 1 min, apto con silla
- [Tai Chi cooling down](https://tai-chi.app/es/library/tai-chi-cooling-down-lR-9MMSc0CI) — Noor Ul Sabah Rehman, 1 min, apto con silla
- [How To Do Gathering Chi (Tai Chi) - Warm Up & Tai Chi Exercises - Wellen](https://tai-chi.app/es/library/how-to-do-gathering-chi-tai-chi-warm-up-tai-chi-exercises-we-UlYP796SF2c) — Wellen, 1 min, apto con silla
- [(🎧) Zhan Zhuang: 1 Minute Standing Meditation](https://tai-chi.app/es/library/zhan-zhuang-1-minute-standing-meditation-W40jBczY054) — Rooted Practices, 1 min, apto con silla
- [Chen Tai Chi First 5 Movements - Grandmaster Chen Zhenglei](https://tai-chi.app/es/library/chen-tai-chi-first-5-movements-grandmaster-chen-zhenglei-2BNrYcb7TLc) — Tai Chi Strong - Chen Tai Chi, 1 min
- [Tai Chi Rhythms Weight Shifting](https://tai-chi.app/es/library/tai-chi-rhythms-weight-shifting-6vAn2uuPHEE) — 1world4me, 1 min, apto con silla
- [Sun Style 13 Step Tai Chi](https://tai-chi.app/es/library/sun-style-13-step-tai-chi-jQKCcloMM6w) — Deyin Taijiquan Institute - Tai Chi 德印太極拳學院 , 2 min
- [Yang taichi closing sequence](https://tai-chi.app/es/library/yang-taichi-closing-sequence-AOQb9Bl2UGw) — chennaitaichi, 2 min, apto con silla
- [Tai Chi Neck Circle Warmup](https://tai-chi.app/es/library/tai-chi-neck-circle-warmup-rfTsXuFB8Fg) — Pismo Beach Family Wellness, 2 min, apto con silla
- [Cool Down for Tai Chi](https://tai-chi.app/es/library/cool-down-for-tai-chi-JHdNXQ7WIo0) — Cheryl “Cheryl's Life Fitness” Seabright, 2 min, apto con silla
- [Tai Chi for Rehabilitation (TCR) - Cool Down in Standing (Front View)](https://tai-chi.app/es/library/tai-chi-for-rehabilitation-tcr-cool-down-in-standing-front-v-bFR4-0iPmR8) — Stanford Pain Medicine, 2 min, apto con silla
- [Tai Chi Cool Down - Australian Tai Chi Institute](https://tai-chi.app/es/library/tai-chi-cool-down-australian-tai-chi-institute-xBu-35L1Xu4) — AustTaiChiInstitute, 2 min, apto con silla
- [Beginner Core Qigong: Belly Breathing](https://tai-chi.app/es/library/beginner-core-qigong-belly-breathing-cstqtZXsLIY) — Steven Washington Experience, 2 min, apto con silla
- [Seated Qigong Exercises at Rose Bush Court](https://tai-chi.app/es/library/seated-qigong-exercises-at-rose-bush-court-UsfkVMuSPyE) — Simple Qigong Exercises with Cheyne Towers, 2 min, sentado
- [Healing Exercise - Sitting Tai Chi](https://tai-chi.app/es/library/healing-exercise-sitting-tai-chi-ddvxFbB05PI) — Fu Style Internal Martial Arts, 2 min, sentado
- [One-Minute Qi Gong -- Golf: Warm Up](https://tai-chi.app/es/library/one-minute-qi-gong-golf-warm-up-DA0uiualsoc) — Exercise To Heal, 2 min, apto con silla
- [Wu Style Tai Chi Chuan - 12 Form](https://tai-chi.app/es/library/wu-style-tai-chi-chuan-12-form-jz9z-tuVu0) — Wu Style Toronto, 2 min
- [Tai Chi Mindfull Weight Transfer](https://tai-chi.app/es/library/tai-chi-mindfull-weight-transfer-jtTQVBEz5gs) — Kehoe Martial Arts, 2 min, apto con silla
- [Tai Chi for Rehabilitation (TCR) - Cool Down in Sitting (Front and Side Views)](https://tai-chi.app/es/library/tai-chi-for-rehabilitation-tcr-cool-down-in-sitting-front-an-4a2h-4DWjas) — Stanford Pain Medicine, 2 min, sentado
- [Ba Duan Jin - 3rd Movement - Single Hand Pushing Up](https://tai-chi.app/es/library/ba-duan-jin-3rd-movement-single-hand-pushing-up-mUtfrPv6wSc) — baduanjinutube, 2 min, apto con silla
- [Ba Duan Jin Qi Gong Section 8](https://tai-chi.app/es/library/ba-duan-jin-qi-gong-section-8-vlCAGRH7kdA) — Peter Chen, 2 min
- [Tai Chi for Beginners - Wu Style Short Form Moves 1 - 8](https://tai-chi.app/es/library/tai-chi-for-beginners-wu-style-short-form-moves-1-8-9cwfE-gZFLg) — Chicago Tai Chi, 2 min, apto con silla
- [Chen Style Tai Chi Essential 18 Forms | Lesson 1 |Tai Chi Starting](https://tai-chi.app/es/library/chen-style-tai-chi-essential-18-forms-lesson-1-tai-chi-start-6-kY0Mhcocs) — Authentic China with Dawn, 2 min, apto con silla
- [Tai Chi Exercises in a Chair : Martial Arts Training](https://tai-chi.app/es/library/tai-chi-exercises-in-a-chair-martial-arts-training-DiltdnxEVeQ) — eHowSports, 2 min, sentado
- [3 balance exercises for seniors – do these at home for fall prevention](https://tai-chi.app/es/library/3-balance-exercises-for-seniors-do-these-at-home-for-fall-pr-Gi8dfF6I1wg) — cleveland.com, 2 min, apto con silla
- [Tai Chi Cool Down](https://tai-chi.app/es/library/tai-chi-cool-down-dPwN5ax8m6c) — CityofAlamogordo, 2 min, apto con silla
- [Taijiquan Principles - Stepping Drill (Weight Shifting)](https://tai-chi.app/es/library/taijiquan-principles-stepping-drill-weight-shifting-Q1QF-8PH4qE) — LowKickSlick - Longfei Taijiquan of San Antonio, 2 min
- [Beginner Tai Chi Stepping Drill For Correct Weight Distribution](https://tai-chi.app/es/library/beginner-tai-chi-stepping-drill-for-correct-weight-distribut-EJz2u-QosAM) — Tai Chi with Sifu Kuttel, 2 min, apto con silla
- [Two Minute Warm Up](https://tai-chi.app/es/library/two-minute-warm-up-8B9r_dZ9c3w) — William Kaplanidis, 2 min, apto con silla
- [Ba Duan Jin Qi Gong Section 4](https://tai-chi.app/es/library/ba-duan-jin-qi-gong-section-4-9kODlkVg4Bg) — Peter Chen, 2 min, apto con silla
- [Chen Tai Chi 8 Form](https://tai-chi.app/es/library/chen-tai-chi-8-form-kVDFosEQaR8) — Jamal Alek 陳德家, 2 min
- [Tai Chi Cooldown](https://tai-chi.app/es/library/tai-chi-cooldown-x2bgJW8yao) — TURANGA HEALTH, 2 min, apto con silla
- [QiGong Joint Loosening](https://tai-chi.app/es/library/qigong-joint-loosening-y5W7vYiQsBc) — Branka Vidovic, 2 min, apto con silla
- [Step 2: Conscious Breathing - How To Extend Your Exhale in Tai Chi](https://tai-chi.app/es/library/step-2-conscious-breathing-how-to-extend-your-exhale-in-tai-pKInJ6Yxys) — The Art of Tai Chi, 2 min, apto con silla
- [Grounding Your Energy with Qi Gong](https://tai-chi.app/es/library/grounding-your-energy-with-qi-gong-7yvdPQSCq4Y) — Forest Rock Qigong, 2 min, apto con silla
- [QIGONG EXERCISE - Trembling Horse  | Tai Chi Made Easy](https://tai-chi.app/es/library/qigong-exercise-trembling-horse-tai-chi-made-easy-2evaj0xkrQ4) — Matu, 2 min, apto con silla
- [Wu Ji Qigong Closing](https://tai-chi.app/es/library/wu-ji-qigong-closing-HtCCZmYom4A) — Amanda Flood, 2 min, apto con silla
- [SEATED TAICHI -SESSION 8 - 7 WEEK SEATED TAI CHI COURSE - REVIEW BEFORE CLOUD HANDS with Instruction](https://tai-chi.app/es/library/seated-taichi-session-8-7-week-seated-tai-chi-course-review-zvh0_ZbO7Mo) — Traditional Li Branch Tai Chi, 2 min, sentado
- [Wu-style Tai Chi  The First Section of 108 Form](https://tai-chi.app/es/library/wu-style-tai-chi-the-first-section-of-108-form-G95MlniTU-8) — Shanye Tai Chi, 2 min
- [Exercise 3 - Eight Pieces of Brocade | Ba Duan Jin Qigong | Raising Up A Single Hand](https://tai-chi.app/es/library/exercise-3-eight-pieces-of-brocade-ba-duan-jin-qigong-raisin-2RgnQ9hqhfM) — Janice Tucker, 2 min, apto con silla
- [Tai Chi Fit OVER 50: SEATED WORKOUT (YMAA DVD series) David-Dorian Ross](https://tai-chi.app/es/library/tai-chi-fit-over-50-seated-workout-ymaa-dvd-series-david-dor-duDP3OYtEAg) — YMAA Publication Center, 2 min, sentado
- [Seated Tai Chi for Arthritis: Lessons 1-5: Full Sequence](https://tai-chi.app/es/library/seated-tai-chi-for-arthritis-lessons-1-5-full-sequence-Nz4s0Bxd9zE) — ProActive Therapy and Wellness, 2 min, sentado
- [Standing Meditation in 2 MINUTES with Master Gu](https://tai-chi.app/es/library/standing-meditation-in-2-minutes-with-master-gu-FRhkiYsEGbo) — Master Gu - Tai Chi, 2 min, apto con silla
- [Improving Your Balance: Standing on One Leg | Exercise for Older Adults](https://tai-chi.app/es/library/improving-your-balance-standing-on-one-leg-exercise-for-olde-CSbUet53L68) — SIKANA English, 2 min, apto con silla
- [Ba Duan Jin. Supporting the sky with both hands.](https://tai-chi.app/es/library/ba-duan-jin-supporting-the-sky-with-both-hands-DpFJbQJMSQ) — Peter Salt-Berrymen, 2 min, apto con silla
- [Standing on One Leg | Chi Kung, Tai Chi and Meditation](https://tai-chi.app/es/library/standing-on-one-leg-chi-kung-tai-chi-and-meditation-D7l2nA0GzHk) — Ramel Rones, 2 min
- [Closing with Presence: Standing Qigong Closing [RYC 005]](https://tai-chi.app/es/library/closing-with-presence-standing-qigong-closing-ryc-005-lXCSnkoYboM) — Restore Your Center, 2 min, apto con silla
- [3-Min Qigong for Healthy Lungs with Sally Chang](https://tai-chi.app/es/library/3-min-qigong-for-healthy-lungs-with-sally-chang-UjX41RktA3Q) — Evergreen Internal Arts, 2 min, apto con silla
- [Dancing in the chair - Dr. Zibin Guo's Wheelchair Tai Chi Chuan](https://tai-chi.app/es/library/dancing-in-the-chair-dr-zibin-guo-s-wheelchair-tai-chi-chuan-jR0DbXlS4GI) — appliedtaiji, 2 min, sentado
- [Ba Duan Jin Qigong - Posing like an Archer](https://tai-chi.app/es/library/ba-duan-jin-qigong-posing-like-an-archer-xc7hZPDy8WA) — Tai Chi School, 2 min
- [(🎧) Zhan Zhuang: 2 Minute Standing Meditation](https://tai-chi.app/es/library/zhan-zhuang-2-minute-standing-meditation-iT4zkza0i9Q) — Rooted Practices, 2 min, apto con silla
- [Tai Chi Cooldown Exercise](https://tai-chi.app/es/library/tai-chi-cooldown-exercise-9wN2pJRWPXM) — Kehoe Martial Arts, 3 min, apto con silla
- [Qigong for Beginners: Breathe and Relax in 2 Minutes](https://tai-chi.app/es/library/qigong-for-beginners-breathe-and-relax-in-2-minutes-AfMKc6u41f8) — Tai Chi School, 3 min, apto con silla
- [Wheelchair Form Applied Tai Chi](https://tai-chi.app/es/library/wheelchair-form-applied-tai-chi-coO2S42wkyk) — Bianca Turner, 3 min, sentado
- [First 5 forms - 18 Step Chen Tai Chi Chuan Form](https://tai-chi.app/es/library/first-5-forms-18-step-chen-tai-chi-chuan-form-ipHOnI6G-jc) — Quintin Derham School of Martial Arts, 3 min
- [Wheelchair Tai Chi - Adaptive Tai Chi International](https://tai-chi.app/es/library/wheelchair-tai-chi-adaptive-tai-chi-international-8KVt3ts0Yb8) — Applied Taiji, 3 min, sentado
- [Wu-Style Tai Chi 13 Form • Front-View Demonstration](https://tai-chi.app/es/library/wu-style-tai-chi-13-form-front-view-demonstration-azCsE98qwus) — Sifu Amin Wu, 3 min
- [T'ai Chi for Arthritis: Movements for Beginners](https://tai-chi.app/es/library/t-ai-chi-for-arthritis-movements-for-beginners-DCpawsCmLpc) — Hospital for Special Surgery, 3 min, apto con silla
- [Tai Chi Ba Fa Wu Bu Form 2025 Edition](https://tai-chi.app/es/library/tai-chi-ba-fa-wu-bu-form-2025-edition-qvJnCb9jTDo) — Tai Chi United, 3 min
- [Easy Qigong Breathing Exercise for Beginners!](https://tai-chi.app/es/library/easy-qigong-breathing-exercise-for-beginners-ilWbjFfebFw) — Tai Chi School, 3 min, apto con silla
- [[Ba Duan Jin][English] Form 3 - Holding up a Single Hand to Regulate the Spleen Stomach](https://tai-chi.app/es/library/ba-duan-jin-english-form-3-holding-up-a-single-hand-to-regul-ImVeoy8NyU) — 王醫師給力站DrWangStation, 3 min, apto con silla
- [Seated Qigong (Rowing/Strirring)](https://tai-chi.app/es/library/seated-qigong-rowing-strirring-SzbG9baJo4k) — mybwmc, 3 min, sentado
- [Spinal Breathing Qigong - Develop Respiratory Strength - Seated exercise for beginners](https://tai-chi.app/es/library/spinal-breathing-qigong-develop-respiratory-strength-seated-v4mvIBltC7E) — XINGYI-STAR SEAN, 3 min, sentado
- [Dynamic Standing Balance Exercises for Elderly](https://tai-chi.app/es/library/dynamic-standing-balance-exercises-for-elderly-j-GXnpMeN6Q) — Margaret Martin, Physical Therapist, 3 min, apto con silla
- [Simple Joint Mobility Routine for Hands, Wrists, Arms & Shoulders](https://tai-chi.app/es/library/simple-joint-mobility-routine-for-hands-wrists-arms-shoulder-ivse_ABbXug) — Arrival Qigong, 3 min, apto con silla
- [Tai Chi 3-minute Daily Practice - Feel the Qi Energy Flow](https://tai-chi.app/es/library/tai-chi-3-minute-daily-practice-feel-the-qi-energy-flow-L8W0_2vXvZU) — QigongABC, 3 min, apto con silla
- [GROUNDING BASICS in Tai Chi](https://tai-chi.app/es/library/grounding-basics-in-tai-chi-YC-R5TC_xaA) — Chi Skills, 3 min, apto con silla
- [Qigong Warmup Exercises with Shirsha Marie](https://tai-chi.app/es/library/qigong-warmup-exercises-with-shirsha-marie-uOudnKpAMXk) — Shirsha Marie, 3 min, apto con silla
- [3 Minute 8 Treasures Qigong and Fitness Workout](https://tai-chi.app/es/library/3-minute-8-treasures-qigong-and-fitness-workout-x6oeXRRVlsE) — ShifuYanLei, 3 min
- [3 Minute Qigong | Introduction To Abdominal Breathing | Qigong For Beginners](https://tai-chi.app/es/library/3-minute-qigong-introduction-to-abdominal-breathing-qigong-f-AZ3IOy1Iu1I) — Janice Tucker, 3 min, apto con silla
- [Seated Qigong - Fay Li Yip](https://tai-chi.app/es/library/seated-qigong-fay-li-yip-ei-bl-f1us) — taijieuropa, 3 min, sentado
- [Tai Chi Basics: How to side step in Chen Tai Chi](https://tai-chi.app/es/library/tai-chi-basics-how-to-side-step-in-chen-tai-chi-p4tuMYChdcg) — Tai Chi School, 3 min
- [TAPPING QI GONG TO OPEN HEALING ENERGY #qigong #tapping #healingenergy #healinghands](https://tai-chi.app/es/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 min, apto con silla
- [Tai Chi in a chair "Cloud Hands"](https://tai-chi.app/es/library/tai-chi-in-a-chair-cloud-hands-6qaf-p7IjaI) — Taichitastic, 3 min, sentado
- [Tai Chi Fit for a Healthy Back (YMAA chair workout) Seated Tai Chi with David-Dorian Ross](https://tai-chi.app/es/library/tai-chi-fit-for-a-healthy-back-ymaa-chair-workout-seated-tai-J-cuG9Dh0PE) — YMAA Publication Center, 3 min, sentado
- [3 Min - Easy Shake & Stretch](https://tai-chi.app/es/library/3-min-easy-shake-stretch-HXZs5uBJTuM) — Art with Chi, 3 min, apto con silla
- [Integral Tai Chi - Cool Down](https://tai-chi.app/es/library/integral-tai-chi-cool-down-2cJ3aNdCbmY) — Tuan Bui, 3 min, apto con silla
- [The Closing Sequence](https://tai-chi.app/es/library/the-closing-sequence-VBN059YHBtU) — Flowing Zen, 3 min, apto con silla
- [太極气功 Taiji Qigong warm up exercises - Active Healthy Ageing & Living](https://tai-chi.app/es/library/taiji-qigong-warm-up-exercises-active-healthy-ageing-living-OcDCgYDDCC8) — K Chin (KnoxChinese), 3 min, apto con silla
- [Tai Chi First 17 Moves Seated with Arms Only](https://tai-chi.app/es/library/tai-chi-first-17-moves-seated-with-arms-only-euOrm_JinmY) — Michelle Greenwell, 3 min, sentado
- [Sun-Style Tai Chi 24 Form Demonstration | 孙式太极拳初级入门二十四式](https://tai-chi.app/es/library/sun-style-tai-chi-24-form-demonstration-4GiERxJDM90) — Sifu Amin Wu, 3 min
- [A Simple Grounding Qi Gong Exercise](https://tai-chi.app/es/library/a-simple-grounding-qi-gong-exercise-blhPtLcgpik) — A-HAH! Coaching, 3 min, apto con silla
- [Ba Duan Jin Qi Gong Step by Step Instructions (Section 2)](https://tai-chi.app/es/library/ba-duan-jin-qi-gong-step-by-step-instructions-section-2-1vsWXYMYBmA) — Peter Chen, 3 min, apto con silla
- [Ba Duan Jin Part 2](https://tai-chi.app/es/library/ba-duan-jin-part-2-3ME5CldzX7g) — UWTSD Confucius Institute, 3 min, apto con silla
- [(🎧) Zhan Zhuang: 3 Minute Standing Meditation](https://tai-chi.app/es/library/zhan-zhuang-3-minute-standing-meditation-c16YtiQ_ZZM) — Rooted Practices, 3 min, apto con silla
- [9. Qi Gong - Ba Duan Jin - Holding Up the Heavens](https://tai-chi.app/es/library/9-qi-gong-ba-duan-jin-holding-up-the-heavens-NoYUAXIYLvY) — Holisticday, 3 min, apto con silla
- [Qigong Warm Up Exercises - Part 3 - for Joint Health - Simon Blow](https://tai-chi.app/es/library/qigong-warm-up-exercises-part-3-for-joint-health-simon-blow-M4ILjao2E3A) — simonblowqigong, 3 min, apto con silla
- [Seated Qigong with Faye Yip](https://tai-chi.app/es/library/seated-qigong-with-faye-yip-xntb3T0lQeA) — Qigong Exercises, 3 min, sentado
- [3-Minute Tai Chi Cool Down – Relax • Reset • Restore | 身心放松收功](https://tai-chi.app/es/library/3-minute-tai-chi-cool-down-relax-reset-restore-WgGuTLfuvbM) — Sifu Amin Wu, 3 min, apto con silla
- [Seated Qi Gong for Clearing Stress at Work](https://tai-chi.app/es/library/seated-qi-gong-for-clearing-stress-at-work-o2UGXJ1I0CQ) — Lee Holden Videos, 3 min, sentado
- [Tai Chi Exercises: Calming the Waters & Over the Drum](https://tai-chi.app/es/library/tai-chi-exercises-calming-the-waters-over-the-drum-4PgR8l4n7jY) — re+active therapy & wellness, 3 min, apto con silla
- [Relieve Neck Pain & Stiffness Fast: Simple Qigong Neck Warm-Up](https://tai-chi.app/es/library/relieve-neck-pain-stiffness-fast-simple-qigong-neck-warm-up-UKFXZt8raHE) — Arrival Qigong, 3 min, apto con silla
- [Tai Chi 24, Forms 1-4 Up to Brush Knee in Mirror Image](https://tai-chi.app/es/library/tai-chi-24-forms-1-4-up-to-brush-knee-in-mirror-image-whImEkhSazg) — Jenny Lu Yoga+, 3 min
- [Pulling Up the Earth - Grounding Exercise](https://tai-chi.app/es/library/pulling-up-the-earth-grounding-exercise-8s1wWnuFTqc) — John Weiss, MMQ - Certified Qigong Instructor , 3 min, apto con silla
- [3 Minute QiGong Routine - Calming and Relieving Stress](https://tai-chi.app/es/library/3-minute-qigong-routine-calming-and-relieving-stress-sXiYQG09iAg) — Tim Kellam, 3 min, apto con silla
- [Tai Chi 10 Form, with English Titles](https://tai-chi.app/es/library/tai-chi-10-form-with-english-titles-P4Z4sQNQtJM) — Robert C. Martin, 3 min
- [Ba Duan Jin Qi Gong Section 7](https://tai-chi.app/es/library/ba-duan-jin-qi-gong-section-7-6WgzsBsPdlI) — Peter Chen, 4 min
- [Tai Chi 24 Forms 1-2 Back View: Starting & Part the Wild Horse's Mane](https://tai-chi.app/es/library/tai-chi-24-forms-1-2-back-view-starting-part-the-wild-horse-a1D8w4g0dnM) — Jenny Lu Yoga+, 4 min, apto con silla
- [Tai Chi for Arthritis 1 - Front View (5 of 12)](https://tai-chi.app/es/library/tai-chi-for-arthritis-1-front-view-5-of-12-CzBagwk5a2w) — Veterans Health Administration, 4 min, apto con silla
- [Seated qigong Routine](https://tai-chi.app/es/library/seated-qigong-routine-ZGUFWFU8plI) — Qigong Solution, 4 min, sentado
- [Loosen Your Shoulders | Tai Chi Arm Flow](https://tai-chi.app/es/library/loosen-your-shoulders-tai-chi-arm-flow-hKkKCHA6QTE) — San San Tai Chi, 4 min, apto con silla
- [Seated Tai Chi for Arthritis or joint mobility issues](https://tai-chi.app/es/library/seated-tai-chi-for-arthritis-or-joint-mobility-issues-WZ9k2uL1DX8) — Heidi Gillis, 4 min, sentado
- [3-Minute Qi Gong Breathing Exercise for Less Stress and More Energy](https://tai-chi.app/es/library/3-minute-qi-gong-breathing-exercise-for-less-stress-and-more-b9_D-7hj6iU) — Holden QiGong, 4 min, apto con silla
- [[Taichi/Qigong Meditation] Easy for beginners/Breathing exercise/Posture](https://tai-chi.app/es/library/taichi-qigong-meditation-easy-for-beginners-breathing-exerci-ZkSP8pylIiI) — Aging Gracefully Ottawa / Senior Fitness , 4 min, apto con silla
- [Great Qigong Warm Up Shake exercise technique for relaxation and calming the mind](https://tai-chi.app/es/library/great-qigong-warm-up-shake-exercise-technique-for-relaxation-VIc7HIyUPbE) — NatureHealth.com.au, 4 min, apto con silla
- [Perth Tai Chi Academy:  Cool Down Routine](https://tai-chi.app/es/library/perth-tai-chi-academy-cool-down-routine-8eieU4GZs1E) — Perth Tai Chi Academy, 4 min, apto con silla
- [Qigong Warm Up Exercises - Part 1 - for Joint Health - Simon Blow](https://tai-chi.app/es/library/qigong-warm-up-exercises-part-1-for-joint-health-simon-blow-nQke6zgwtz4) — simonblowqigong, 4 min, apto con silla
- [Closing movement Qigong (micro cosmic circuit)](https://tai-chi.app/es/library/closing-movement-qigong-micro-cosmic-circuit-PZlV8Ock2l8) — Qigong and Mindfulness , 4 min, apto con silla
- [How to do Diaphragmatic Breathing Exercises for Beginners](https://tai-chi.app/es/library/how-to-do-diaphragmatic-breathing-exercises-for-beginners-9jpchJcKivk) — Michelle Kenway, 4 min, apto con silla
- [Qigong Morning Warm Up Easy Exercise Routine for all ages](https://tai-chi.app/es/library/qigong-morning-warm-up-easy-exercise-routine-for-all-ages-arxBOBu4EZg) — NatureHealth.com.au, 4 min, apto con silla
- [4 Minute Tai Chi Flow for a Restful Night's Sleep | Bedtime Tai Chi | Begin with Breath Tai Chi](https://tai-chi.app/es/library/4-minute-tai-chi-flow-for-a-restful-night-s-sleep-bedtime-ta-pdJ9BFsLK-M) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 4 min, apto con silla
- [Stay Active at Home - Strength and balance exercises for older adults](https://tai-chi.app/es/library/stay-active-at-home-strength-and-balance-exercises-for-older-n8s-8KtfgFM) — The Chartered Society of Physiotherapy, 4 min, apto con silla
- [Single BEST Exercise to Improve BALANCE in Seniors](https://tai-chi.app/es/library/single-best-exercise-to-improve-balance-in-seniors-lq_4feVsDZk) — Tim Fraticelli - PTProgress, 4 min, apto con silla
- [Tai Chi Qigong Warm up Exercises for the neck and shoulders.](https://tai-chi.app/es/library/tai-chi-qigong-warm-up-exercises-for-the-neck-and-shoulders-pptljumTpl4) — CCH 360, 4 min, apto con silla
- [Tai Chi 8 Form - Back View | Yang Style | Follow Me Version | 八式太极拳](https://tai-chi.app/es/library/tai-chi-8-form-back-view-yang-style-follow-me-version-_G7bmGzb63E) — QIGONG TAICHI CENTRE | Yogalily Studio, 4 min, apto con silla
- [8 Form Tai Chi | Yang Style | Follow Me Mirror Version | 八式太极拳](https://tai-chi.app/es/library/8-form-tai-chi-yang-style-follow-me-mirror-version-EUcxq8eWke8) — QIGONG TAICHI CENTRE | Yogalily Studio, 4 min, apto con silla
- [8 form Tai Chi By Sitan Chen](https://tai-chi.app/es/library/8-form-tai-chi-by-sitan-chen-GjQ2L0EwPg8) — Sitan Tai Chi & Martial Arts, 4 min
- [Tai Chi Yang Style 24 Short Form](https://tai-chi.app/es/library/tai-chi-yang-style-24-short-form-ZFVEzeXEgSs) — Open the Door to Tai Chi, 4 min
- [This Tai Chi Exercise Builds Strength and Balance After 50](https://tai-chi.app/es/library/this-tai-chi-exercise-builds-strength-and-balance-after-50-ivJ4lYYDw2Q) — Dr. Dave Candy - Physical Therapist, 4 min, apto con silla
- [8 Form Tai Chi (Demo, back view)](https://tai-chi.app/es/library/8-form-tai-chi-demo-back-view-AthrjolCugA) — Tai Chi iStudio, 4 min
- [Yang Tai Chi 24 Form: Lesson 1: Tai Chi Basics the Tai Chi Stance](https://tai-chi.app/es/library/yang-tai-chi-24-form-lesson-1-tai-chi-basics-the-tai-chi-sta-4ypU-pxfYVw) — Internal Tai Chi, 4 min, apto con silla
- [1 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/es/library/1-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-kmbOW6chmlo) — Tai Chi with Dr. Andrew von Plitt, ND, 5 min, apto con silla
- [Qigong Closing Sequence](https://tai-chi.app/es/library/qigong-closing-sequence-iaI3nKWjEHw) — Wild Oak Wellness, 5 min, apto con silla
- [Tai Chi Cool Down Exercises for Relaxation and Recovery | Tai Chi with MSK](https://tai-chi.app/es/library/tai-chi-cool-down-exercises-for-relaxation-and-recovery-tai-NMwy-rThUMw) — Memorial Sloan Kettering Cancer Center, 5 min, apto con silla
- [Cloud Hands Tai Chi Tutorial with English Instruction | Tai Chi Qigong | In Focus](https://tai-chi.app/es/library/cloud-hands-tai-chi-tutorial-with-english-instruction-tai-ch-jGTFq5yaAwU) — QIGONG TAICHI CENTRE | Yogalily Studio, 5 min, apto con silla
- [8 Forms Tai Chi, Entire Set in Mirror Image with Verbal Cues](https://tai-chi.app/es/library/8-forms-tai-chi-entire-set-in-mirror-image-with-verbal-cues-1z3nh3t1-E0) — Jenny Lu Yoga+, 5 min
- [Tai Chi for Beginners | Qi Gong Warm Up | Dr Paul Lam Technique](https://tai-chi.app/es/library/tai-chi-for-beginners-qi-gong-warm-up-dr-paul-lam-technique-aFloElusLtQ) — Ann Swanson Wellness, 5 min, apto con silla
- [FIVE MINUTES OF HEALING | QIGONG](https://tai-chi.app/es/library/five-minutes-of-healing-qigong-r1QtNOYtUFU) — QiYoga With LuChin, 5 min, apto con silla
- [3 Simple Exercises to Improve Balance - How to Improve Balance for Seniors](https://tai-chi.app/es/library/3-simple-exercises-to-improve-balance-how-to-improve-balance-xWxMYgcadWc) — Holden QiGong, 6 min, apto con silla
- [Wake Up Your Qi | Easy Daily Qigong Routine for Joint Mobility](https://tai-chi.app/es/library/wake-up-your-qi-easy-daily-qigong-routine-for-joint-mobility-gpLYb8Rwqyo) — Glowpoint Acupuncture, 6 min, apto con silla
- [3 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/es/library/3-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-NRUZB9mzo_c) — Tai Chi with Dr. Andrew von Plitt, ND, 6 min, apto con silla
- [Tapping The 'Eight Nests' - Simple Way to Get Rid of Toxins](https://tai-chi.app/es/library/tapping-the-eight-nests-simple-way-to-get-rid-of-toxins-sTEmaYkbIlU) — Dr. Alex Hui, 6 min, apto con silla
- [Wudang Five Animal Qigong  氣功 Qigong for Health](https://tai-chi.app/es/library/wudang-five-animal-qigong-qigong-for-health-n5FMhYvxvPY) — WudangBing, 6 min
- [Easy Qigong Warm Up😃](https://tai-chi.app/es/library/easy-qigong-warm-up-FR7-XiyV4rM) — Qigong For Vitality, 6 min, apto con silla
- [108 Wu Style Traditional Form TUTORIAL - Movements 1 - 5](https://tai-chi.app/es/library/108-wu-style-traditional-form-tutorial-movements-1-5-A67SEoqJVVM) — Hellenic Wu's Tai Chi Chuan Academy, 6 min
- [Eight Brocades Qigong | 6 Minute Daily Qigong Practice | Follow Me Version](https://tai-chi.app/es/library/eight-brocades-qigong-6-minute-daily-qigong-practice-follow-9cPYQoB1yik) — QIGONG TAICHI CENTRE | Yogalily Studio, 6 min, apto con silla
- [Chen-style Tai Chi 18 Form (陈氏18式太极拳) : Beginner Tai Chi Form](https://tai-chi.app/es/library/chen-style-tai-chi-18-form-18-beginner-tai-chi-form-YtUqaedweSQ) — David Bao (暴一宏), 6 min
- [Yang-Style 24 Form • Back View Demonstration | 吳阿敏背向示範楊式24式太極拳](https://tai-chi.app/es/library/yang-style-24-form-back-view-demonstration-24-e4VIw41R-PU) — Sifu Amin Wu, 6 min
- [Basic Practice Teaching Series (6) Tai Chi Stepping and Weight Transfer](https://tai-chi.app/es/library/basic-practice-teaching-series-6-tai-chi-stepping-and-weight-YVqdpAQDezI) — Hai Yang, 6 min
- [NECK & SHOULDER STRESS RELEASE | SEATED QIGONG | 5 MINUTE](https://tai-chi.app/es/library/neck-shoulder-stress-release-seated-qigong-5-minute-2aJ2su6U7Ok) — QiYoga With LuChin, 6 min, sentado
- [Tai Chi for arthritis - back / Riny Gilissen - Ellen Olie](https://tai-chi.app/es/library/tai-chi-for-arthritis-back-riny-gilissen-ellen-olie-HMyCyL9Uen4) — Janine Wilms, 6 min, apto con silla
- [Wudang Five Animals Qi Gong (武当五行气功)](https://tai-chi.app/es/library/wudang-five-animals-qi-gong-8Up2Mnq7JSM) — Wudang Wushu, 7 min
- [Tai Chi for Arthritis 1 & 2 - Front View (7 of 12)](https://tai-chi.app/es/library/tai-chi-for-arthritis-1-2-front-view-7-of-12-YkMu70_Ibd4) — Veterans Health Administration, 7 min, apto con silla
- [Seated Tai Chi (6 mins)](https://tai-chi.app/es/library/seated-tai-chi-6-mins-KC01DP3z0U0) — WA Centre for Rural Health, 7 min, sentado
- [Tai Chi for Arthritis 1 & 2 - Back View (8 of 12)](https://tai-chi.app/es/library/tai-chi-for-arthritis-1-2-back-view-8-of-12-1mDBXLrn0SE) — Veterans Health Administration, 7 min, apto con silla
- [6-Min Shaolin Five Animal Qi Gong (Wu Qin Xi) | Nourish Organs, Boost Qi, Transform Emotions](https://tai-chi.app/es/library/6-min-shaolin-five-animal-qi-gong-wu-qin-xi-nourish-organs-b-MPHzKS8SMoQ) — KUNGFU.LIFE, 7 min
- [RELAX and REFRESH YOURSELF | 5-Minute Qigong Seated STRETCH](https://tai-chi.app/es/library/relax-and-refresh-yourself-5-minute-qigong-seated-stretch-97id1FcUEJ8) — Qigong Meditation, 7 min, sentado
- [Shibashi - 18 form with instruction - Tai Chi / Qigong](https://tai-chi.app/es/library/shibashi-18-form-with-instruction-tai-chi-qigong-p-QHJowjU4Y) — Theresa Perry Wellbeing, 7 min, apto con silla
- [Tai Chi Shibashi Full 18 Movements Seated](https://tai-chi.app/es/library/tai-chi-shibashi-full-18-movements-seated-T2SscwGK4oE) — My Simple Steps, 7 min, sentado
- [Tai Chi Yang Style 24 Form | Full Set Back View with Verbal Cues](https://tai-chi.app/es/library/tai-chi-yang-style-24-form-full-set-back-view-with-verbal-cu-FUpeJ3Bkr9o) — Jenny Lu Yoga+, 7 min
- [7 min Tai Chi Stretch | Cool Down and Ground your Body & Mind | For Beginners | #tai chi on FlowZYM](https://tai-chi.app/es/library/7-min-tai-chi-stretch-cool-down-and-ground-your-body-mind-fo-av-mExgc_AE) — Elly's Fitness, 7 min, apto con silla
- [Chair Tai Chi](https://tai-chi.app/es/library/chair-tai-chi-FEcnF6qaCBU) — Concierge Home Care, 8 min, sentado
- [Zhan Zhuang Qi Gong - Standing Meditation](https://tai-chi.app/es/library/zhan-zhuang-qi-gong-standing-meditation-3YsVj6Ia0w) — peakhousepractice, 8 min, apto con silla
- [Shibashi - The 18 movements with instruction; Tai Chi/Qigong.](https://tai-chi.app/es/library/shibashi-the-18-movements-with-instruction-tai-chi-qigong-hHoQhLNaV30) — FreeMeditationInfo, 8 min, apto con silla
- [Tai Chi For Beginners: 7-Minute Routine For A New You](https://tai-chi.app/es/library/tai-chi-for-beginners-7-minute-routine-for-a-new-you-cEvSqHZIj8w) — Phoenix Mountain Tai Chi, 8 min, apto con silla
- [(3/11) Yang Tai Chi Stepping Sets/ Line Drills Cloud Hands](https://tai-chi.app/es/library/3-11-yang-tai-chi-stepping-sets-line-drills-cloud-hands-wPIUGYNJ4h0) — Tai Chi with Dr. Andrew von Plitt, ND, 8 min
- [Tai Chi Balance Flow for Beginners – 8-Min Daily Practice](https://tai-chi.app/es/library/tai-chi-balance-flow-for-beginners-8-min-daily-practice-Qn04N8QH8d8) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 8 min, apto con silla
- [Tai Chi Exercise For Strength And Balance - Senior Fitness](https://tai-chi.app/es/library/tai-chi-exercise-for-strength-and-balance-senior-fitness-Ka_7c_7p0GY) — Fitness With Cindy - Senior Workouts , 8 min, apto con silla
- [5 minute Qigong Standing Meditation - Qigong Tree Pose Meditation for Beginners](https://tai-chi.app/es/library/5-minute-qigong-standing-meditation-qigong-tree-pose-meditat-_TYfLZQz-Pg) — Qigong with Kseny, 8 min, apto con silla
- [5 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/es/library/5-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-jp3scPTssXI) — Tai Chi with Dr. Andrew von Plitt, ND, 9 min, apto con silla
- [STANDING QIGONG MEDITATION | ZHAN ZHUANG](https://tai-chi.app/es/library/standing-qigong-meditation-zhan-zhuang-LxXoCSZ8aM0) — QiYoga With LuChin, 9 min, apto con silla
- [Tai Chi for Beginners: 5 Movements for a Full Mind-Body Reset](https://tai-chi.app/es/library/tai-chi-for-beginners-5-movements-for-a-full-mind-body-reset-SNJOFupS9V0) — Rooted Alchemy Tai Chi & Qigong, 9 min, apto con silla
- [8 Min Beginner Tai Chi / Qigong 8 Form Practice: Low impact movements for balance & circulation](https://tai-chi.app/es/library/8-min-beginner-tai-chi-qigong-8-form-practice-low-impact-mov-1MIGxm8tSFc) — Fitscope, 9 min, apto con silla
- [10 Minute Energising Qigong Warm-Up](https://tai-chi.app/es/library/10-minute-energising-qigong-warm-up-XuavsCtVeCQ) — Qigong with Kseny, 10 min, apto con silla
- [Seated Exercises for Older Adults](https://tai-chi.app/es/library/seated-exercises-for-older-adults-8BcPHWGQO44) — Dartmouth Health, 10 min, sentado
- [Standing Meditation (Zhan Zhuang) Follow-Along | Boost Your Tai Chi Power and Energy](https://tai-chi.app/es/library/standing-meditation-zhan-zhuang-follow-along-boost-your-tai-MN6uXBSMt9A) — Internal Tai Chi, 10 min, apto con silla
- [10 minute Qigong Tai Chi Warm Up Exercises | English Instruction](https://tai-chi.app/es/library/10-minute-qigong-tai-chi-warm-up-exercises-english-instructi-mYQ916xX4Os) — QIGONG TAICHI CENTRE | Yogalily Studio, 10 min, apto con silla
- [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/es/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 min, apto con silla
- [Tai Chi for Arthritis (Part 2) Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/es/library/tai-chi-for-arthritis-part-2-video-dr-paul-lam-free-lesson-a-fAa84WsUmno) — Dr Paul Lam - Tai Chi Productions, 10 min, apto con silla
- [SEATED TAI CHI for beginners, seniors, over 60s or older adults looking for seated exercise](https://tai-chi.app/es/library/seated-tai-chi-for-beginners-seniors-over-60s-or-older-adult-G2amZq5HvqA) — Freshfield Fitness TAI CHI ACTIVE, 10 min, sentado

## Cómo configurarlo

Elige *10 minutos* en la pantalla de práctica y deja todo lo demás como está. La sesión que salga nombrará las fases que ha eliminado y por qué, para que veas el intercambio en vez de preguntártelo.

Si el plan son diez minutos al día, merece la pena [poner la app en tu pantalla de inicio](https://tai-chi.app/install) — la fricción de buscar una pestaña del navegador es una forma sorprendentemente eficaz de no practicar.

## Relacionado

- [Qigong para practicar cada mañana](https://tai-chi.app/es/for/qigong)
- [Tai chi para principiantes absolutos](https://tai-chi.app/es/for/beginners)
- [Tai chi y qigong para bajar revoluciones](https://tai-chi.app/es/for/stress)
- [Cinco minutos, los días que tienes cinco](https://tai-chi.app/es/for/five-minutes)