--- title: Tai chi for complete beginners description: Start without a class, a uniform or a form to memorise. Step-by-step teachers, a longer warm-up, and a session that changes before you get bored. url: https://tai-chi.app/for/beginners source: Cloud Hands — https://tai-chi.app/ --- # Tai chi for complete beginners The usual first obstacle is not the movement. It is not knowing what you are supposed to be doing: whether you need to learn a form, whether the 24-step or the 108 is the right one, whether you should find a school first, and what happens if you do it wrong in your kitchen with nobody watching. Short answers. You do not need to learn a form to benefit from this. You do not need a school, a uniform, shoes, or a square metre of anything in particular. And doing it imperfectly at home is the normal way people start — the failure mode that matters is not sloppy technique, it is stopping after nine days. 55 of the beginner-suitable classes here are taught by someone talking you through each move rather than silently performing it, which is the difference between a first week that works and one that does not. ## The three kinds of video, and which one you want first Every class in the library is tagged by how it teaches, and the distinction is more useful to a beginner than style or lineage. **Instruction** — the teacher breaks a movement down and talks you through it. Slow, occasionally repetitive, and the right thing for your first month. **Follow-along** — the teacher moves with you and says very little; excellent once you know roughly what is happening, disorienting before that. **Demonstration** — a silent or near-silent performance, which is lovely to watch and nearly useless to learn from. Tell the app you are new and it changes what it picks: classes taught by instruction are scored up, silent demonstrations are scored down, and teachers who mirror their movements — so their left is your left — are preferred for everyone, but it matters most now. You will not be handed a wordless twenty-minute form in week one. ## What your first sessions will look like A beginner session is reshaped before content is chosen: the warm-up is weighted up by a quarter and the form phase is cut back by about the same. You cannot learn choreography from a body that is not warm, and a longer on-ramp is the cheapest way to make the first ten minutes feel manageable rather than like an audition. The session always follows the same six-part arc — arrive, mobilise, qigong, form, balance, close — so by the third session you know the shape even when the content is new. The arriving and closing phases are never dropped, at any length. They are the ritual, and the ritual is doing more work than it looks like it is. Twenty minutes is the sensible starting length, and [ten minutes](https://tai-chi.app/for/ten-minutes) is a real session rather than a token one — when the time is short, phases are dropped whole instead of being compressed into ninety-second stubs. ## Why it changes every day The most common way beginners stop is boredom, so the engine’s main job is variety. No class repeats within a cooldown window that scales with how many suitable classes exist for that slot, no teacher appears twice in one session, and a teacher who featured in either of the last two sessions is heavily penalised. Novelty is the single largest term in the scoring. The other half is making the next session already decided. Tomorrow is visible on the week strip before you have practised today, rest days included and rendered rather than omitted, on the reasoning laid out in [§4.6](https://tai-chi.app/method#46-habit) — the thing you can most reliably influence is whether the next session is already there waiting. It is an honest product principle, and it is flagged in the methodology as a principle rather than a measured effect. There is no streak to break. Progress counts days you showed up, not minutes and not intensity, and the app has no way of telling you off. ## What this cannot do for you It cannot see you, so it will never tell you a movement is correct and it will never fix your posture. It is a scheduler and a timer wrapped around other people’s teaching — every class is somebody else’s work on YouTube, embedded with attribution and linked back to them. If you want your posture corrected you need a person in the room, and after a few months of this you will get much more from an hour with a teacher than from another six weeks alone. That is not a reason to wait until you have found one before starting. It is also not medical advice and does not screen for anything. If something about how you move worries you, ask a clinician before you start — the boundary is written out in [§9](https://tai-chi.app/method#9-safety-scope), and the safety ceilings that follow from your answers are in [§5.4](https://tai-chi.app/method#54-safety-ceilings). ## The 112 classes on this page Every class flagged as suitable for someone new, shortest first. Most are taught step by step; a few are follow-alongs worth saving for later. - [Beginner Tai Chi Stepping Drill For Correct Weight Distribution](https://tai-chi.app/library/beginner-tai-chi-stepping-drill-for-correct-weight-distribut-EJz2u-QosAM) — Tai Chi with Sifu Kuttel, 2 min, chair-friendly - [Tai Chi Cooldown](https://tai-chi.app/library/tai-chi-cooldown-x2bgJW8yao) — TURANGA HEALTH, 2 min, chair-friendly - [Standing Meditation in 2 MINUTES with Master Gu](https://tai-chi.app/library/standing-meditation-in-2-minutes-with-master-gu-FRhkiYsEGbo) — Master Gu - Tai Chi, 2 min, chair-friendly - [T'ai Chi for Arthritis: Movements for Beginners](https://tai-chi.app/library/t-ai-chi-for-arthritis-movements-for-beginners-DCpawsCmLpc) — Hospital for Special Surgery, 3 min, chair-friendly - [TAPPING QI GONG TO OPEN HEALING ENERGY #qigong #tapping #healingenergy #healinghands](https://tai-chi.app/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 min, chair-friendly - [3-Minute Tai Chi Cool Down – Relax • Reset • Restore | 身心放松收功](https://tai-chi.app/library/3-minute-tai-chi-cool-down-relax-reset-restore-WgGuTLfuvbM) — Sifu Amin Wu, 3 min, chair-friendly - [Tai Chi 24 Forms 1-2 Back View: Starting & Part the Wild Horse's Mane](https://tai-chi.app/library/tai-chi-24-forms-1-2-back-view-starting-part-the-wild-horse-a1D8w4g0dnM) — Jenny Lu Yoga+, 4 min, chair-friendly - [Tai Chi for Arthritis 1 - Front View (5 of 12)](https://tai-chi.app/library/tai-chi-for-arthritis-1-front-view-5-of-12-CzBagwk5a2w) — Veterans Health Administration, 4 min, chair-friendly - [Perth Tai Chi Academy: Cool Down Routine](https://tai-chi.app/library/perth-tai-chi-academy-cool-down-routine-8eieU4GZs1E) — Perth Tai Chi Academy, 4 min, chair-friendly - [Single BEST Exercise to Improve BALANCE in Seniors](https://tai-chi.app/library/single-best-exercise-to-improve-balance-in-seniors-lq_4feVsDZk) — Tim Fraticelli - PTProgress, 4 min, chair-friendly - [Tai Chi 8 Form - Back View | Yang Style | Follow Me Version | 八式太极拳](https://tai-chi.app/library/tai-chi-8-form-back-view-yang-style-follow-me-version-_G7bmGzb63E) — QIGONG TAICHI CENTRE | Yogalily Studio, 4 min, chair-friendly - [8 Form Tai Chi | Yang Style | Follow Me Mirror Version | 八式太极拳](https://tai-chi.app/library/8-form-tai-chi-yang-style-follow-me-mirror-version-EUcxq8eWke8) — QIGONG TAICHI CENTRE | Yogalily Studio, 4 min, chair-friendly - [This Tai Chi Exercise Builds Strength and Balance After 50](https://tai-chi.app/library/this-tai-chi-exercise-builds-strength-and-balance-after-50-ivJ4lYYDw2Q) — Dr. Dave Candy - Physical Therapist, 4 min, chair-friendly - [Yang Tai Chi 24 Form: Lesson 1: Tai Chi Basics the Tai Chi Stance](https://tai-chi.app/library/yang-tai-chi-24-form-lesson-1-tai-chi-basics-the-tai-chi-sta-4ypU-pxfYVw) — Internal Tai Chi, 4 min, chair-friendly - [1 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/1-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-kmbOW6chmlo) — Tai Chi with Dr. Andrew von Plitt, ND, 5 min, chair-friendly - [Qigong Closing Sequence](https://tai-chi.app/library/qigong-closing-sequence-iaI3nKWjEHw) — Wild Oak Wellness, 5 min, chair-friendly - [Tai Chi Cool Down Exercises for Relaxation and Recovery | Tai Chi with MSK](https://tai-chi.app/library/tai-chi-cool-down-exercises-for-relaxation-and-recovery-tai-NMwy-rThUMw) — Memorial Sloan Kettering Cancer Center, 5 min, chair-friendly - [Cloud Hands Tai Chi Tutorial with English Instruction | Tai Chi Qigong | In Focus](https://tai-chi.app/library/cloud-hands-tai-chi-tutorial-with-english-instruction-tai-ch-jGTFq5yaAwU) — QIGONG TAICHI CENTRE | Yogalily Studio, 5 min, chair-friendly - [8 Forms Tai Chi, Entire Set in Mirror Image with Verbal Cues](https://tai-chi.app/library/8-forms-tai-chi-entire-set-in-mirror-image-with-verbal-cues-1z3nh3t1-E0) — Jenny Lu Yoga+, 5 min - [FIVE MINUTES OF HEALING | QIGONG](https://tai-chi.app/library/five-minutes-of-healing-qigong-r1QtNOYtUFU) — QiYoga With LuChin, 5 min, chair-friendly - [3 Simple Exercises to Improve Balance - How to Improve Balance for Seniors](https://tai-chi.app/library/3-simple-exercises-to-improve-balance-how-to-improve-balance-xWxMYgcadWc) — Holden QiGong, 6 min, chair-friendly - [Wake Up Your Qi | Easy Daily Qigong Routine for Joint Mobility](https://tai-chi.app/library/wake-up-your-qi-easy-daily-qigong-routine-for-joint-mobility-gpLYb8Rwqyo) — Glowpoint Acupuncture, 6 min, chair-friendly - [3 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/3-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-NRUZB9mzo_c) — Tai Chi with Dr. Andrew von Plitt, ND, 6 min, chair-friendly - [Tapping The 'Eight Nests' - Simple Way to Get Rid of Toxins](https://tai-chi.app/library/tapping-the-eight-nests-simple-way-to-get-rid-of-toxins-sTEmaYkbIlU) — Dr. Alex Hui, 6 min, chair-friendly - [Easy Qigong Warm Up😃](https://tai-chi.app/library/easy-qigong-warm-up-FR7-XiyV4rM) — Qigong For Vitality, 6 min, chair-friendly - [108 Wu Style Traditional Form TUTORIAL - Movements 1 - 5](https://tai-chi.app/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/library/eight-brocades-qigong-6-minute-daily-qigong-practice-follow-9cPYQoB1yik) — QIGONG TAICHI CENTRE | Yogalily Studio, 6 min, chair-friendly - [Basic Practice Teaching Series (6) Tai Chi Stepping and Weight Transfer](https://tai-chi.app/library/basic-practice-teaching-series-6-tai-chi-stepping-and-weight-YVqdpAQDezI) — Hai Yang, 6 min - [Tai Chi for arthritis - back / Riny Gilissen - Ellen Olie](https://tai-chi.app/library/tai-chi-for-arthritis-back-riny-gilissen-ellen-olie-HMyCyL9Uen4) — Janine Wilms, 6 min, chair-friendly - [Tai Chi for Arthritis 1 & 2 - Front View (7 of 12)](https://tai-chi.app/library/tai-chi-for-arthritis-1-2-front-view-7-of-12-YkMu70_Ibd4) — Veterans Health Administration, 7 min, chair-friendly - [Tai Chi for Arthritis 1 & 2 - Back View (8 of 12)](https://tai-chi.app/library/tai-chi-for-arthritis-1-2-back-view-8-of-12-1mDBXLrn0SE) — Veterans Health Administration, 7 min, chair-friendly - [Shibashi - 18 form with instruction - Tai Chi / Qigong](https://tai-chi.app/library/shibashi-18-form-with-instruction-tai-chi-qigong-p-QHJowjU4Y) — Theresa Perry Wellbeing, 7 min, chair-friendly - [Tai Chi Shibashi Full 18 Movements Seated](https://tai-chi.app/library/tai-chi-shibashi-full-18-movements-seated-T2SscwGK4oE) — My Simple Steps, 7 min, seated - [7 min Tai Chi Stretch | Cool Down and Ground your Body & Mind | For Beginners | #tai chi on FlowZYM](https://tai-chi.app/library/7-min-tai-chi-stretch-cool-down-and-ground-your-body-mind-fo-av-mExgc_AE) — Elly's Fitness, 7 min, chair-friendly - [Chair Tai Chi](https://tai-chi.app/library/chair-tai-chi-FEcnF6qaCBU) — Concierge Home Care, 8 min, seated - [Zhan Zhuang Qi Gong - Standing Meditation](https://tai-chi.app/library/zhan-zhuang-qi-gong-standing-meditation-3YsVj6Ia0w) — peakhousepractice, 8 min, chair-friendly - [Shibashi - The 18 movements with instruction; Tai Chi/Qigong.](https://tai-chi.app/library/shibashi-the-18-movements-with-instruction-tai-chi-qigong-hHoQhLNaV30) — FreeMeditationInfo, 8 min, chair-friendly - [Tai Chi For Beginners: 7-Minute Routine For A New You](https://tai-chi.app/library/tai-chi-for-beginners-7-minute-routine-for-a-new-you-cEvSqHZIj8w) — Phoenix Mountain Tai Chi, 8 min, chair-friendly - [Tai Chi Balance Flow for Beginners – 8-Min Daily Practice](https://tai-chi.app/library/tai-chi-balance-flow-for-beginners-8-min-daily-practice-Qn04N8QH8d8) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 8 min, chair-friendly - [Tai Chi Exercise For Strength And Balance - Senior Fitness](https://tai-chi.app/library/tai-chi-exercise-for-strength-and-balance-senior-fitness-Ka_7c_7p0GY) — Fitness With Cindy - Senior Workouts , 8 min, chair-friendly - [5 minute Qigong Standing Meditation - Qigong Tree Pose Meditation for Beginners](https://tai-chi.app/library/5-minute-qigong-standing-meditation-qigong-tree-pose-meditat-_TYfLZQz-Pg) — Qigong with Kseny, 8 min, chair-friendly - [5 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/5-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-jp3scPTssXI) — Tai Chi with Dr. Andrew von Plitt, ND, 9 min, chair-friendly - [STANDING QIGONG MEDITATION | ZHAN ZHUANG](https://tai-chi.app/library/standing-qigong-meditation-zhan-zhuang-LxXoCSZ8aM0) — QiYoga With LuChin, 9 min, chair-friendly - [Tai Chi for Beginners: 5 Movements for a Full Mind-Body Reset](https://tai-chi.app/library/tai-chi-for-beginners-5-movements-for-a-full-mind-body-reset-SNJOFupS9V0) — Rooted Alchemy Tai Chi & Qigong, 9 min, chair-friendly - [8 Min Beginner Tai Chi / Qigong 8 Form Practice: Low impact movements for balance & circulation](https://tai-chi.app/library/8-min-beginner-tai-chi-qigong-8-form-practice-low-impact-mov-1MIGxm8tSFc) — Fitscope, 9 min, chair-friendly - [10 Minute Energising Qigong Warm-Up](https://tai-chi.app/library/10-minute-energising-qigong-warm-up-XuavsCtVeCQ) — Qigong with Kseny, 10 min, chair-friendly - [Seated Exercises for Older Adults](https://tai-chi.app/library/seated-exercises-for-older-adults-8BcPHWGQO44) — Dartmouth Health, 10 min, seated - [10 minute Qigong Tai Chi Warm Up Exercises | English Instruction](https://tai-chi.app/library/10-minute-qigong-tai-chi-warm-up-exercises-english-instructi-mYQ916xX4Os) — QIGONG TAICHI CENTRE | Yogalily Studio, 10 min, chair-friendly - [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 min, chair-friendly - [SEATED TAI CHI for beginners, seniors, over 60s or older adults looking for seated exercise](https://tai-chi.app/library/seated-tai-chi-for-beginners-seniors-over-60s-or-older-adult-G2amZq5HvqA) — Freshfield Fitness TAI CHI ACTIVE, 10 min, seated - [10 Minute Qi Gong Evening Exercise](https://tai-chi.app/library/10-minute-qi-gong-evening-exercise-msjuEbtkA8o) — Tyler Trahan, 10 min, chair-friendly - [T’ai Chi for Arthritis | Warm up Exercises (detailed instruction) (HSS)](https://tai-chi.app/library/t-ai-chi-for-arthritis-warm-up-exercises-detailed-instructio-rODiQ0ODsgA) — Hospital for Special Surgery, 11 min, chair-friendly - [Sun Style Tai Chi Warm Up](https://tai-chi.app/library/sun-style-tai-chi-warm-up-GpR7nCRWFZs) — Veterans Health Administration, 11 min, chair-friendly - [18 Chi Quong Shibashi (Tai Chi Qigong 18)](https://tai-chi.app/library/18-chi-quong-shibashi-tai-chi-qigong-18-8_qwK8GykFA) — Tim Mooney, 11 min, chair-friendly - [Yang Style Taichi 24 Forms for Beginners by Master Yijiao Hong](https://tai-chi.app/library/yang-style-taichi-24-forms-for-beginners-by-master-yijiao-ho-MB-YK7ptckQ) — Chinese Wushu & Tai Chi Academy, 11 min - [10-Minute Tai Chi Exercises for Balance & Longevity](https://tai-chi.app/library/10-minute-tai-chi-exercises-for-balance-longevity-o1oM9cZo6UI) — Rooted Alchemy Tai Chi & Qigong, 11 min, chair-friendly - [Seated Tai Chi For Seniors with David-Dorian Ross](https://tai-chi.app/library/seated-tai-chi-for-seniors-with-david-dorian-ross-_V29hE0_oBE) — Tai Chi Made Easy with David-Dorian Ross, 11 min, seated - [Tai Chi 5 Minutes a Day Module 01 - Easy for Beginners - the Wave and Embracing the Moon](https://tai-chi.app/library/tai-chi-5-minutes-a-day-module-01-easy-for-beginners-the-wav-cEOS2zoyQw4) — Taiflow, 11 min, chair-friendly - [Warm-Up For Qi Gong Exercises](https://tai-chi.app/library/warm-up-for-qi-gong-exercises-SHtEAduetHc) — Dr. Alex Hui, 11 min, chair-friendly - [Seated Tai Chi Program 1](https://tai-chi.app/library/seated-tai-chi-program-1-EU69w1mOFWk) — CKCHC, 11 min, seated - [Qigong Yi Jin Jing (Muscle Tendon Change Classic) - Yi Jin Jing for Beginners](https://tai-chi.app/library/qigong-yi-jin-jing-muscle-tendon-change-classic-yi-jin-jing-Q7oDEH53yAE) — Qigong with Kseny, 11 min - [Tai Chi for Beginners | Warm Up & Flexibility Exercises | Best Instructional Video Tai Chi Series](https://tai-chi.app/library/tai-chi-for-beginners-warm-up-flexibility-exercises-best-ins-R3QM9hB1pPg) — BodyWisdom, 12 min, chair-friendly - [24 Yang Style Tai Chi Form | Full Beginner Instruction](https://tai-chi.app/library/24-yang-style-tai-chi-form-full-beginner-instruction-R8NbQecDygQ) — BodyWisdom, 12 min - [Get Moving With SEATED TAI CHI - Gentle Chair Exercises for Seniors](https://tai-chi.app/library/get-moving-with-seated-tai-chi-gentle-chair-exercises-for-se-ee9JMqhbfws) — Freshfield Fitness TAI CHI ACTIVE, 12 min, seated - [Better Balance Tai Chi (for Seniors and Older Adults) - Qigong Set](https://tai-chi.app/library/better-balance-tai-chi-for-seniors-and-older-adults-qigong-s-AhvKWXnRqmg) — Perth Tai Chi Academy, 12 min, chair-friendly - [12 Min TaiChi Balance Exercise 50+ 🌿｜Stronger Legs & Fall Prevention](https://tai-chi.app/library/12-min-taichi-balance-exercise-50-stronger-legs-fall-prevent-ui1SKtkt77w) — Taichi Workout, 12 min, chair-friendly - [Qigong Exercise to Start Your Day - Five Elements Qigong](https://tai-chi.app/library/qigong-exercise-to-start-your-day-five-elements-qigong-rTuJz5uYHMk) — Araya Holistic Pain Management Healthcast, 12 min, chair-friendly - [12 Minute Tai Chi for Balance | Dr Paul Lam Tai Chi for Health](https://tai-chi.app/library/12-minute-tai-chi-for-balance-dr-paul-lam-tai-chi-for-health-0RN1e-_E5Nk) — Ann Swanson Wellness, 13 min, chair-friendly - [10 Min Tai Chi Inspired Full Body Mobility | Improve Health & Ease Joint Pain | No Jumping](https://tai-chi.app/library/10-min-tai-chi-inspired-full-body-mobility-improve-health-ea-6QjH9-Xf6aM) — Lucy Wyndham-Read, 13 min, chair-friendly - [SEATED TAI CHI (10 mins) - (April 2022)](https://tai-chi.app/library/seated-tai-chi-10-mins-april-2022-AyCuUAwdMn8) — Freshfield Fitness TAI CHI ACTIVE, 13 min, seated - [Perth Taichi Academy: 18 Taiji Qigong](https://tai-chi.app/library/perth-taichi-academy-18-taiji-qigong-32tH89vBtTs) — Perth Tai Chi Academy, 13 min, chair-friendly - [Five Animals Frolics Qigong (follow me) | Wu Xin Qi | 五禽戏](https://tai-chi.app/library/five-animals-frolics-qigong-follow-me-wu-xin-qi-at48P7E5zRs) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 min, chair-friendly - [Tai Chi Warm-Up Exercises for Balance and Mobility | Tai Chi with MSK](https://tai-chi.app/library/tai-chi-warm-up-exercises-for-balance-and-mobility-tai-chi-w-pbRvCaz3MnQ) — Memorial Sloan Kettering Cancer Center, 14 min, chair-friendly - [10 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/10-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-x1CJZ5MkuqI) — Tai Chi with Dr. Andrew von Plitt, ND, 14 min, chair-friendly - [Eight Brocades Qigong Practice with English instruction](https://tai-chi.app/library/eight-brocades-qigong-practice-with-english-instruction-BQ42w9NZHfA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 min, chair-friendly - [Five Animals Qigong with English Instruction | Wu Xin Qi](https://tai-chi.app/library/five-animals-qigong-with-english-instruction-wu-xin-qi-FOQQxtmVBIA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 min, chair-friendly - [15 Minute Qigong For Joint Mobility - Full Body Warm Up Exercises](https://tai-chi.app/library/15-minute-qigong-for-joint-mobility-full-body-warm-up-exerci-0oGhBgGjsKM) — Qigong with Kseny, 15 min, chair-friendly - [Tai Chi 24 Form Step by Step Instructions (Paragraph 1)](https://tai-chi.app/library/tai-chi-24-form-step-by-step-instructions-paragraph-1-kJzyrIM1cg) — Peter Chen, 15 min - [Top Balance Exercises for Seniors 70+ (Only 1 Min/Day)](https://tai-chi.app/library/top-balance-exercises-for-seniors-70-only-1-min-day-e4HD_5UOjag) — Bob & Brad, 15 min, chair-friendly - [15-minute Workout for Older Adults](https://tai-chi.app/library/15-minute-workout-for-older-adults-Ev6yE55kYGw) — National Institute on Aging, 15 min, chair-friendly - [15 min Seated Tai Chi in a Chair for Seniors, Beginners](https://tai-chi.app/library/15-min-seated-tai-chi-in-a-chair-for-seniors-beginners-dq9lF7Wr2wo) — Itstimefitness, 16 min, seated - [Sitting Qigong Routine to Relax and Restore - w/ Jeffrey Chand](https://tai-chi.app/library/sitting-qigong-routine-to-relax-and-restore-w-jeffrey-chand-ppM9FRRX-Uo) — Qigong For Vitality, 16 min, seated - [How to Improve Balance | Senior Exercises for Balance](https://tai-chi.app/library/how-to-improve-balance-senior-exercises-for-balance-t2SCv3fhxYs) — Yes2Next, 16 min, chair-friendly - [15-Minute Chair Exercises For Seniors: Simple Seated Workout For Over 60s - Fitness Workout](https://tai-chi.app/library/15-minute-chair-exercises-for-seniors-simple-seated-workout-HwES4OSc9H8) — ElderfitTV Experts In Over 60s Health & Fitness, 17 min, seated - [Qigong with Karen: Warm Up & Immune Booster](https://tai-chi.app/library/qigong-with-karen-warm-up-immune-booster-ZL34Q2xjE_Y) — Karen Soo, 17 min, chair-friendly - [15 Minute Qigong for Beginners: Standing Meditation](https://tai-chi.app/library/15-minute-qigong-for-beginners-standing-meditation-joHmJqUID_Y) — Tai Chi & Qigong with David, 17 min, chair-friendly - [10 min Seniors Seated Tai Chi for Beginners | + Progress to Standing - 3 Exercises Holding A Chair](https://tai-chi.app/library/10-min-seniors-seated-tai-chi-for-beginners-progress-to-stan-9jy7uG9yoG0) — Itstimefitness, 17 min, chair-friendly - [Tai Chi Warm Up (2 of 12)](https://tai-chi.app/library/tai-chi-warm-up-2-of-12-mCQdy3sQk30) — Veterans Health Administration, 17 min, chair-friendly - [Tai Chi for Parkinson’s Disease – Balance, Rhythm & Fluidity - 15 min Flow](https://tai-chi.app/library/tai-chi-for-parkinson-s-disease-balance-rhythm-fluidity-15-m-a-caF-uSu_M) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 min, chair-friendly - [15 Minute Seated Tai Chi Flow | Begin with Breath Tai Chi](https://tai-chi.app/library/15-minute-seated-tai-chi-flow-begin-with-breath-tai-chi-skBfcBsnd7E) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 min, seated - [Seated Modified Tai Chi for Seniors and Beginners | Mobility](https://tai-chi.app/library/seated-modified-tai-chi-for-seniors-and-beginners-mobility-Jz1wa4dp9Hs) — Itstimefitness, 18 min, seated - [Tai Chi for Seniors (50+): Boost Balance & Harmony! 15-min Flow](https://tai-chi.app/library/tai-chi-for-seniors-50-boost-balance-harmony-15-min-flow-sQzGjpataF8) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 19 min, chair-friendly - [Get STRONGER with this Senior Balance and Leg Strength Routine](https://tai-chi.app/library/get-stronger-with-this-senior-balance-and-leg-strength-routi-PLZZxmWReZw) — Taichi Workout, 19 min, chair-friendly - [20-Minute Qigong & Tai Chi Routine for Beginners | Complete Follow-Along](https://tai-chi.app/library/20-minute-qigong-tai-chi-routine-for-beginners-complete-foll-sFwcLcdhp5I) — Rooted Alchemy Tai Chi & Qigong, 19 min - [Sitting Tai Chi and Qigong Wellness Exercises (70% Speed)](https://tai-chi.app/library/sitting-tai-chi-and-qigong-wellness-exercises-70-speed-2gFSOKR64oY) — George Chengxi Bao, 20 min, seated - [Seated Tai Chi Exercises For Seniors - Easy to Follow](https://tai-chi.app/library/seated-tai-chi-exercises-for-seniors-easy-to-follow-_lKO03x_5OU) — Tai Chi Made Easy with David-Dorian Ross, 20 min, seated - [Tai Chi Qigong 18 Form (Shi Ba Shi) 太極氣功十八式 with Vivien Chao](https://tai-chi.app/library/tai-chi-qigong-18-form-shi-ba-shi-with-vivien-chao-ADVMFVirsjU) — Balance For Life, 20 min, chair-friendly - [15 minute Sunrise Tai Chi - Great For Beginners!](https://tai-chi.app/library/15-minute-sunrise-tai-chi-great-for-beginners-1DeihMgXLDk) — Tai Chi Made Easy with David-Dorian Ross, 20 min, chair-friendly - [Oncology | Tai chi warm-up exercise for beginners | Exercise class | Ascension Saint Thomas](https://tai-chi.app/library/oncology-tai-chi-warm-up-exercise-for-beginners-exercise-cla-oEEMI7mqqL0) — Ascension, 21 min, chair-friendly - [Eight Pieces of Brocade (Ba Duan Jin) | A Qigong Exercise with Brother Dao Hanh](https://tai-chi.app/library/eight-pieces-of-brocade-ba-duan-jin-a-qigong-exercise-with-b-_3hvwHj2aag) — Plum Village App, 22 min, chair-friendly - [Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung](https://tai-chi.app/library/tai-chi-qigong-shibashi-set-1-by-master-wing-cheung-JHQmY2sLhbI) — Tai Chi Qigong Shibashi, 24 min, chair-friendly - [At home: basic Tai Chi exercises](https://tai-chi.app/library/at-home-basic-tai-chi-exercises-CJf7bVR2qs) — WokinghamBC, 24 min, chair-friendly - [SEATED TAI CHI -session 1](https://tai-chi.app/library/seated-tai-chi-session-1-pYr3JswvMgM) — Cardiff and Vale University Health Board, 24 min, seated - [Easy 25-Minute Qi Gong Routine (Introduction to Chinese Five Elements Qi Gong)](https://tai-chi.app/library/easy-25-minute-qi-gong-routine-introduction-to-chinese-five-fADrBXkVruY) — Holden QiGong, 25 min, chair-friendly - [Tai Chi 8 Forms for Beginners](https://tai-chi.app/library/tai-chi-8-forms-for-beginners-S6D3boTGYhE) — Suman Barkhas, 25 min - [Qigong for Health - Five Element Qigong | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/qigong-for-health-five-element-qigong-dr-paul-lam-free-lesso-T2CGqL1oqR4) — Dr Paul Lam - Tai Chi Productions, 39 min, chair-friendly - [Tai Chi for Arthritis with Dr. Paul Lam](https://tai-chi.app/library/tai-chi-for-arthritis-with-dr-paul-lam-yoN6P9D4yAY) — The New York City Department for the Aging, 42 min, chair-friendly - [Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/tai-chi-for-beginners-video-dr-paul-lam-free-lesson-and-intr-hIOHGrYCEJ4) — Dr Paul Lam - Tai Chi Productions, 44 min, chair-friendly - [An Introduction to Wu-Style Tai Chi with Sifu Amin Wu](https://tai-chi.app/library/an-introduction-to-wu-style-tai-chi-with-sifu-amin-wu-DrHCm2FjQaE) — Sifu Amin Wu, 46 min - [Yang Style Tai Chi-24 Form](https://tai-chi.app/library/yang-style-tai-chi-24-form-aXC4bAb_jU8) — LNKTV Health, 48 min - [Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/tai-chi-for-arthritis-video-dr-paul-lam-free-lesson-and-intr-tAOuEpa01j4) — Dr Paul Lam - Tai Chi Productions, 49 min, chair-friendly - [Tai Chi to Help Arthritis with Dr. Paul Lam](https://tai-chi.app/library/tai-chi-to-help-arthritis-with-dr-paul-lam-qj0ft1CQC_4) — Arthritis Society Canada, 82 min, chair-friendly ## Your first session Open the practice screen, answer three questions — how steady you are, roughly how old you are, how much time you have — and choose *new* under experience. Leave the intensity where it lands. Do twenty minutes. That is the whole setup. If you would rather read before doing anything, the [methodology](https://tai-chi.app/method) explains every decision the engine makes and cites what it is based on, including the parts that are not well evidenced. ## Related - [Ten minutes of tai chi a day](https://tai-chi.app/for/ten-minutes) - [Qigong you can practise every morning](https://tai-chi.app/for/qigong) - [Tai chi for balance and steadier walking](https://tai-chi.app/for/balance)