---
title: Five minutes of tai chi a day
description: What five honest minutes buys, why the app builds them from whole short classes rather than clipped long ones, and every class five minutes or under.
url: https://tai-chi.app/for/five-minutes
lang: en
source: Tai Chi — https://tai-chi.app
---


# Five minutes, on the days you have five

Five minutes is not a compromise version of a practice. It is a different thing with a different job: it exists to make tomorrow more likely. Nobody has ever built a daily habit out of the session they were dreading, and a thirty-minute session on a bad evening is a session you will skip and then feel about.

There are 143 classes here of five minutes or less, from 115 different teachers, and 24 of them run under ninety seconds. Every one is a whole class its author published as a whole — none is the first five minutes of something longer, which is a distinction that matters more than it sounds like it should.

## Whole short classes, not the first five minutes

A clipped video ends mid-thought. You get the setup and the first two repetitions and then it stops, and the felt experience is of being interrupted rather than of having finished. A three-minute class written as a three-minute class has an opening, a middle and a way out, and you end it standing still rather than reaching for a control.

So the library was stocked for it deliberately. A whole intake was spent looking for the smallest complete thing a teacher publishes — one brocade, one stepping drill, one cool-down, one grounding exercise — rather than for more classes. The editorial rules that intake ran under are in [§8.2](https://tai-chi.app/method#82-editorial-rules-for-adding-an-entry).

The other half of the answer is that the app narrates some blocks itself. Twenty-nine short guided sequences — one named fundamental each, Ma Bu, Yun Shou, Tòu Tiān — are paced by the app rather than by a video, so they fit any gap exactly and load nothing. Short sessions lean on them heavily, for the arithmetic reason set out in [§6.3](https://tai-chi.app/method#63-duration-fit-is-asymmetric-on-purpose): a class that overruns its block is a small problem, and one that falls short leaves you standing in a quiet room waiting for a timer.

## What five minutes is actually for

Not fitness. Five minutes a day is thirty-five minutes a week, which is a quarter of the lowest activity target the WHO sets for adults over 65, and this page is not going to pretend otherwise — the guideline is quoted in full in [§4.3](https://tai-chi.app/method#43-dose).

What it does buy is the two things that are actually scarce. Consistency: the practice you do on the bad days is the one that makes the good days available, and the behavioural evidence on habit formation is about frequency far more than duration — [§4.6](https://tai-chi.app/method#46-habit). And attention: five minutes of slow weight-shifting with a long exhale changes the next hour in a way that is obvious to anyone who has tried it at four in the afternoon.

It is also the only length that survives contact with a bad week. The comparison this page cares about is not five minutes against thirty; it is five minutes against nothing, which is the honest alternative for most people reading this at the end of a day.

## Two lots of five is not ten, and that is fine

Ten minutes in one go has a warm-up and a close around a middle. Five minutes twice has two of each and no middle, so it is a genuinely different session — less useful for learning anything, no worse for the habit, and better than one lot of five. Do it if the day offers it and do not feel you have failed a schedule.

The short-form feed is built on exactly this. Ask for the same prescription as cards and it cuts each phase into forty-five to hundred-and-five-second pieces that scroll themselves, with a guided card every third one so you are not only ever copying a video. Same phases, same order, same safety ceiling — the shorter attention span of a feed is never allowed to raise an intensity ceiling or drop a warm-up, which is stated as a rule in [§5.5](https://tai-chi.app/method#55-short-form).

120 of these classes can be done seated or holding a chair, which is what makes five minutes genuinely available: at a desk, beside a bed, in a waiting room. [The seated page](https://tai-chi.app/for/seated) explains what is removed rather than adapted when you practise from a chair.

## The 143 classes on this page

Everything five minutes or under, shortest first. Each is a whole class its author published as one, not the first five minutes of something longer.

- [Qi Gong Exercise 4  - Wise Owl Gazes Backwards](https://tai-chi.app/library/qi-gong-exercise-4-wise-owl-gazes-backwards-7CsNXJLOxMk) — Brendan Cabral - Tao of Strength, 1 min, chair-friendly
- [Ba Duan Jin - 8th Movement - Bouncing on the Toes](https://tai-chi.app/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/library/qigong-with-emma-warm-up-exercise-side-arm-swings-449M-nXnYZc) — Qigong with Emma, 1 min, chair-friendly
- [TaiChi for Beginner - TaiChi Technique - Hand Technique with Weight Shifting](https://tai-chi.app/library/taichi-for-beginner-taichi-technique-hand-technique-with-wei-xpQrn3iJSto) — taichiwithdonna, 1 min, chair-friendly
- [Ba Duan Jin - 7th Movement - Lifting Fists](https://tai-chi.app/library/ba-duan-jin-7th-movement-lifting-fists-G1Loy1V-Nko) — baduanjinutube, 1 min
- [Basic Tai Chi: EMPTY STEP](https://tai-chi.app/library/basic-tai-chi-empty-step-ZO0N1PHNNLA) — Probility Physical Therapy, 1 min, chair-friendly
- [Basic Tahichi for Beginner - Taichi Technique - Weight Shifting（Quad）1](https://tai-chi.app/library/basic-tahichi-for-beginner-taichi-technique-weight-shifting-niytPXhBL2c) — taichiwithdonna, 1 min, chair-friendly
- [A simple grounding Qi Gong  exercise anyone can do - for  beginners - balloon-sinking](https://tai-chi.app/library/a-simple-grounding-qi-gong-exercise-anyone-can-do-for-beginn-Q7yf72j7254) — WorkshopsatIDHHB, 1 min, chair-friendly
- [Learn the #1 Balance Exercise for Seniors](https://tai-chi.app/library/learn-the-1-balance-exercise-for-seniors-stDnG_6J01g) — Chicago Tai Chi, 1 min, chair-friendly
- [Basic Tahichi for Beginner - Taichi Technique - Weight Shifting（Quad）2](https://tai-chi.app/library/basic-tahichi-for-beginner-taichi-technique-weight-shifting-2Z34pVihLTM) — taichiwithdonna, 1 min, chair-friendly
- [3-Min Miracle: Warm Up & De-Stress with Qigong!](https://tai-chi.app/library/3-min-miracle-warm-up-de-stress-with-qigong-hPSxiifZnBs) — Bai Yin Qigong English, 1 min, chair-friendly
- [MTAICHI - SEATED TAICHI - SESSION 10 (FOR THETFORD LIBRARY SEATED TAI CHI COURSE)](https://tai-chi.app/library/mtaichi-seated-taichi-session-10-for-thetford-library-seated-GzJ2nLy4g9A) — Traditional Li Branch Tai Chi, 1 min, seated
- [Balance Exercise for Seniors: Stork Stance](https://tai-chi.app/library/balance-exercise-for-seniors-stork-stance-oIjzpglkA5w) — Joan Pagano, 1 min, chair-friendly
- [Qigong Exercise - Opening and Closing Move ☯️](https://tai-chi.app/library/qigong-exercise-opening-and-closing-move-pe6cAv9jrOI) — Energy Healing QiGong Meditation with Master Sio, 1 min, chair-friendly
- [Basic Tai Chi: BOW STEP](https://tai-chi.app/library/basic-tai-chi-bow-step-TUg1vds1BH8) — Probility Physical Therapy, 1 min, chair-friendly
- [Qigong Shaking for Stress Relief](https://tai-chi.app/library/qigong-shaking-for-stress-relief-Tx8CVkfmIYE) — Resilient Being, 1 min, chair-friendly
- [Safe Standing Balance Exercises for Seniors](https://tai-chi.app/library/safe-standing-balance-exercises-for-seniors-b9h9HodYfXA) — Vital After 50, 1 min, chair-friendly
- [Qigong Shoulder Warm-up](https://tai-chi.app/library/qigong-shoulder-warm-up-azhZihTSuEk) — Kehoe Martial Arts, 1 min, chair-friendly
- [Qigong closing sequence](https://tai-chi.app/library/qigong-closing-sequence-YNTA75ROOaU) — Andrew Nerlich, 1 min, chair-friendly
- [Tai Chi cooling down](https://tai-chi.app/library/tai-chi-cooling-down-lR-9MMSc0CI) — Noor Ul Sabah Rehman, 1 min, chair-friendly
- [How To Do Gathering Chi (Tai Chi) - Warm Up & Tai Chi Exercises - Wellen](https://tai-chi.app/library/how-to-do-gathering-chi-tai-chi-warm-up-tai-chi-exercises-we-UlYP796SF2c) — Wellen, 1 min, chair-friendly
- [(🎧) Zhan Zhuang: 1 Minute Standing Meditation](https://tai-chi.app/library/zhan-zhuang-1-minute-standing-meditation-W40jBczY054) — Rooted Practices, 1 min, chair-friendly
- [Chen Tai Chi First 5 Movements - Grandmaster Chen Zhenglei](https://tai-chi.app/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/library/tai-chi-rhythms-weight-shifting-6vAn2uuPHEE) — 1world4me, 1 min, chair-friendly
- [Sun Style 13 Step Tai Chi](https://tai-chi.app/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/library/yang-taichi-closing-sequence-AOQb9Bl2UGw) — chennaitaichi, 2 min, chair-friendly
- [Tai Chi Neck Circle Warmup](https://tai-chi.app/library/tai-chi-neck-circle-warmup-rfTsXuFB8Fg) — Pismo Beach Family Wellness, 2 min, chair-friendly
- [Cool Down for Tai Chi](https://tai-chi.app/library/cool-down-for-tai-chi-JHdNXQ7WIo0) — Cheryl “Cheryl's Life Fitness” Seabright, 2 min, chair-friendly
- [Tai Chi for Rehabilitation (TCR) - Cool Down in Standing (Front View)](https://tai-chi.app/library/tai-chi-for-rehabilitation-tcr-cool-down-in-standing-front-v-bFR4-0iPmR8) — Stanford Pain Medicine, 2 min, chair-friendly
- [Tai Chi Cool Down - Australian Tai Chi Institute](https://tai-chi.app/library/tai-chi-cool-down-australian-tai-chi-institute-xBu-35L1Xu4) — AustTaiChiInstitute, 2 min, chair-friendly
- [Beginner Core Qigong: Belly Breathing](https://tai-chi.app/library/beginner-core-qigong-belly-breathing-cstqtZXsLIY) — Steven Washington Experience, 2 min, chair-friendly
- [Seated Qigong Exercises at Rose Bush Court](https://tai-chi.app/library/seated-qigong-exercises-at-rose-bush-court-UsfkVMuSPyE) — Simple Qigong Exercises with Cheyne Towers, 2 min, seated
- [Healing Exercise - Sitting Tai Chi](https://tai-chi.app/library/healing-exercise-sitting-tai-chi-ddvxFbB05PI) — Fu Style Internal Martial Arts, 2 min, seated
- [One-Minute Qi Gong -- Golf: Warm Up](https://tai-chi.app/library/one-minute-qi-gong-golf-warm-up-DA0uiualsoc) — Exercise To Heal, 2 min, chair-friendly
- [Wu Style Tai Chi Chuan - 12 Form](https://tai-chi.app/library/wu-style-tai-chi-chuan-12-form-jz9z-tuVu0) — Wu Style Toronto, 2 min
- [Tai Chi Mindfull Weight Transfer](https://tai-chi.app/library/tai-chi-mindfull-weight-transfer-jtTQVBEz5gs) — Kehoe Martial Arts, 2 min, chair-friendly
- [Tai Chi for Rehabilitation (TCR) - Cool Down in Sitting (Front and Side Views)](https://tai-chi.app/library/tai-chi-for-rehabilitation-tcr-cool-down-in-sitting-front-an-4a2h-4DWjas) — Stanford Pain Medicine, 2 min, seated
- [Ba Duan Jin - 3rd Movement - Single Hand Pushing Up](https://tai-chi.app/library/ba-duan-jin-3rd-movement-single-hand-pushing-up-mUtfrPv6wSc) — baduanjinutube, 2 min, chair-friendly
- [Ba Duan Jin Qi Gong Section 8](https://tai-chi.app/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/library/tai-chi-for-beginners-wu-style-short-form-moves-1-8-9cwfE-gZFLg) — Chicago Tai Chi, 2 min, chair-friendly
- [Chen Style Tai Chi Essential 18 Forms | Lesson 1 |Tai Chi Starting](https://tai-chi.app/library/chen-style-tai-chi-essential-18-forms-lesson-1-tai-chi-start-6-kY0Mhcocs) — Authentic China with Dawn, 2 min, chair-friendly
- [Tai Chi Exercises in a Chair : Martial Arts Training](https://tai-chi.app/library/tai-chi-exercises-in-a-chair-martial-arts-training-DiltdnxEVeQ) — eHowSports, 2 min, seated
- [3 balance exercises for seniors – do these at home for fall prevention](https://tai-chi.app/library/3-balance-exercises-for-seniors-do-these-at-home-for-fall-pr-Gi8dfF6I1wg) — cleveland.com, 2 min, chair-friendly
- [Tai Chi Cool Down](https://tai-chi.app/library/tai-chi-cool-down-dPwN5ax8m6c) — CityofAlamogordo, 2 min, chair-friendly
- [Taijiquan Principles - Stepping Drill (Weight Shifting)](https://tai-chi.app/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/library/beginner-tai-chi-stepping-drill-for-correct-weight-distribut-EJz2u-QosAM) — Tai Chi with Sifu Kuttel, 2 min, chair-friendly
- [Two Minute Warm Up](https://tai-chi.app/library/two-minute-warm-up-8B9r_dZ9c3w) — William Kaplanidis, 2 min, chair-friendly
- [Ba Duan Jin Qi Gong Section 4](https://tai-chi.app/library/ba-duan-jin-qi-gong-section-4-9kODlkVg4Bg) — Peter Chen, 2 min, chair-friendly
- [Chen Tai Chi 8 Form](https://tai-chi.app/library/chen-tai-chi-8-form-kVDFosEQaR8) — Jamal Alek 陳德家, 2 min
- [Tai Chi Cooldown](https://tai-chi.app/library/tai-chi-cooldown-x2bgJW8yao) — TURANGA HEALTH, 2 min, chair-friendly
- [QiGong Joint Loosening](https://tai-chi.app/library/qigong-joint-loosening-y5W7vYiQsBc) — Branka Vidovic, 2 min, chair-friendly
- [Step 2: Conscious Breathing - How To Extend Your Exhale in Tai Chi](https://tai-chi.app/library/step-2-conscious-breathing-how-to-extend-your-exhale-in-tai-pKInJ6Yxys) — The Art of Tai Chi, 2 min, chair-friendly
- [Grounding Your Energy with Qi Gong](https://tai-chi.app/library/grounding-your-energy-with-qi-gong-7yvdPQSCq4Y) — Forest Rock Qigong, 2 min, chair-friendly
- [QIGONG EXERCISE - Trembling Horse  | Tai Chi Made Easy](https://tai-chi.app/library/qigong-exercise-trembling-horse-tai-chi-made-easy-2evaj0xkrQ4) — Matu, 2 min, chair-friendly
- [Wu Ji Qigong Closing](https://tai-chi.app/library/wu-ji-qigong-closing-HtCCZmYom4A) — Amanda Flood, 2 min, chair-friendly
- [SEATED TAICHI -SESSION 8 - 7 WEEK SEATED TAI CHI COURSE - REVIEW BEFORE CLOUD HANDS with Instruction](https://tai-chi.app/library/seated-taichi-session-8-7-week-seated-tai-chi-course-review-zvh0_ZbO7Mo) — Traditional Li Branch Tai Chi, 2 min, seated
- [Wu-style Tai Chi  The First Section of 108 Form](https://tai-chi.app/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/library/exercise-3-eight-pieces-of-brocade-ba-duan-jin-qigong-raisin-2RgnQ9hqhfM) — Janice Tucker, 2 min, chair-friendly
- [Tai Chi Fit OVER 50: SEATED WORKOUT (YMAA DVD series) David-Dorian Ross](https://tai-chi.app/library/tai-chi-fit-over-50-seated-workout-ymaa-dvd-series-david-dor-duDP3OYtEAg) — YMAA Publication Center, 2 min, seated
- [Seated Tai Chi for Arthritis: Lessons 1-5: Full Sequence](https://tai-chi.app/library/seated-tai-chi-for-arthritis-lessons-1-5-full-sequence-Nz4s0Bxd9zE) — ProActive Therapy and Wellness, 2 min, seated
- [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
- [Improving Your Balance: Standing on One Leg | Exercise for Older Adults](https://tai-chi.app/library/improving-your-balance-standing-on-one-leg-exercise-for-olde-CSbUet53L68) — SIKANA English, 2 min, chair-friendly
- [Ba Duan Jin. Supporting the sky with both hands.](https://tai-chi.app/library/ba-duan-jin-supporting-the-sky-with-both-hands-DpFJbQJMSQ) — Peter Salt-Berrymen, 2 min, chair-friendly
- [Standing on One Leg | Chi Kung, Tai Chi and Meditation](https://tai-chi.app/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/library/closing-with-presence-standing-qigong-closing-ryc-005-lXCSnkoYboM) — Restore Your Center, 2 min, chair-friendly
- [3-Min Qigong for Healthy Lungs with Sally Chang](https://tai-chi.app/library/3-min-qigong-for-healthy-lungs-with-sally-chang-UjX41RktA3Q) — Evergreen Internal Arts, 2 min, chair-friendly
- [Dancing in the chair - Dr. Zibin Guo's Wheelchair Tai Chi Chuan](https://tai-chi.app/library/dancing-in-the-chair-dr-zibin-guo-s-wheelchair-tai-chi-chuan-jR0DbXlS4GI) — appliedtaiji, 2 min, seated
- [Ba Duan Jin Qigong - Posing like an Archer](https://tai-chi.app/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/library/zhan-zhuang-2-minute-standing-meditation-iT4zkza0i9Q) — Rooted Practices, 2 min, chair-friendly
- [Tai Chi Cooldown Exercise](https://tai-chi.app/library/tai-chi-cooldown-exercise-9wN2pJRWPXM) — Kehoe Martial Arts, 3 min, chair-friendly
- [Qigong for Beginners: Breathe and Relax in 2 Minutes](https://tai-chi.app/library/qigong-for-beginners-breathe-and-relax-in-2-minutes-AfMKc6u41f8) — Tai Chi School, 3 min, chair-friendly
- [Wheelchair Form Applied Tai Chi](https://tai-chi.app/library/wheelchair-form-applied-tai-chi-coO2S42wkyk) — Bianca Turner, 3 min, seated
- [First 5 forms - 18 Step Chen Tai Chi Chuan Form](https://tai-chi.app/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/library/wheelchair-tai-chi-adaptive-tai-chi-international-8KVt3ts0Yb8) — Applied Taiji, 3 min, seated
- [Wu-Style Tai Chi 13 Form • Front-View Demonstration](https://tai-chi.app/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/library/t-ai-chi-for-arthritis-movements-for-beginners-DCpawsCmLpc) — Hospital for Special Surgery, 3 min, chair-friendly
- [Tai Chi Ba Fa Wu Bu Form 2025 Edition](https://tai-chi.app/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/library/easy-qigong-breathing-exercise-for-beginners-ilWbjFfebFw) — Tai Chi School, 3 min, chair-friendly
- [[Ba Duan Jin][English] Form 3 - Holding up a Single Hand to Regulate the Spleen Stomach](https://tai-chi.app/library/ba-duan-jin-english-form-3-holding-up-a-single-hand-to-regul-ImVeoy8NyU) — 王醫師給力站DrWangStation, 3 min, chair-friendly
- [Seated Qigong (Rowing/Strirring)](https://tai-chi.app/library/seated-qigong-rowing-strirring-SzbG9baJo4k) — mybwmc, 3 min, seated
- [Spinal Breathing Qigong - Develop Respiratory Strength - Seated exercise for beginners](https://tai-chi.app/library/spinal-breathing-qigong-develop-respiratory-strength-seated-v4mvIBltC7E) — XINGYI-STAR SEAN, 3 min, seated
- [Dynamic Standing Balance Exercises for Elderly](https://tai-chi.app/library/dynamic-standing-balance-exercises-for-elderly-j-GXnpMeN6Q) — Margaret Martin, Physical Therapist, 3 min, chair-friendly
- [Simple Joint Mobility Routine for Hands, Wrists, Arms & Shoulders](https://tai-chi.app/library/simple-joint-mobility-routine-for-hands-wrists-arms-shoulder-ivse_ABbXug) — Arrival Qigong, 3 min, chair-friendly
- [Tai Chi 3-minute Daily Practice - Feel the Qi Energy Flow](https://tai-chi.app/library/tai-chi-3-minute-daily-practice-feel-the-qi-energy-flow-L8W0_2vXvZU) — QigongABC, 3 min, chair-friendly
- [GROUNDING BASICS in Tai Chi](https://tai-chi.app/library/grounding-basics-in-tai-chi-YC-R5TC_xaA) — Chi Skills, 3 min, chair-friendly
- [Qigong Warmup Exercises with Shirsha Marie](https://tai-chi.app/library/qigong-warmup-exercises-with-shirsha-marie-uOudnKpAMXk) — Shirsha Marie, 3 min, chair-friendly
- [3 Minute 8 Treasures Qigong and Fitness Workout](https://tai-chi.app/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/library/3-minute-qigong-introduction-to-abdominal-breathing-qigong-f-AZ3IOy1Iu1I) — Janice Tucker, 3 min, chair-friendly
- [Seated Qigong - Fay Li Yip](https://tai-chi.app/library/seated-qigong-fay-li-yip-ei-bl-f1us) — taijieuropa, 3 min, seated
- [Tai Chi Basics: How to side step in Chen Tai Chi](https://tai-chi.app/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/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 min, chair-friendly
- [Tai Chi in a chair "Cloud Hands"](https://tai-chi.app/library/tai-chi-in-a-chair-cloud-hands-6qaf-p7IjaI) — Taichitastic, 3 min, seated
- [Tai Chi Fit for a Healthy Back (YMAA chair workout) Seated Tai Chi with David-Dorian Ross](https://tai-chi.app/library/tai-chi-fit-for-a-healthy-back-ymaa-chair-workout-seated-tai-J-cuG9Dh0PE) — YMAA Publication Center, 3 min, seated
- [3 Min - Easy Shake & Stretch](https://tai-chi.app/library/3-min-easy-shake-stretch-HXZs5uBJTuM) — Art with Chi, 3 min, chair-friendly
- [Integral Tai Chi - Cool Down](https://tai-chi.app/library/integral-tai-chi-cool-down-2cJ3aNdCbmY) — Tuan Bui, 3 min, chair-friendly
- [The Closing Sequence](https://tai-chi.app/library/the-closing-sequence-VBN059YHBtU) — Flowing Zen, 3 min, chair-friendly
- [太極气功 Taiji Qigong warm up exercises - Active Healthy Ageing & Living](https://tai-chi.app/library/taiji-qigong-warm-up-exercises-active-healthy-ageing-living-OcDCgYDDCC8) — K Chin (KnoxChinese), 3 min, chair-friendly
- [Tai Chi First 17 Moves Seated with Arms Only](https://tai-chi.app/library/tai-chi-first-17-moves-seated-with-arms-only-euOrm_JinmY) — Michelle Greenwell, 3 min, seated
- [Sun-Style Tai Chi 24 Form Demonstration | 孙式太极拳初级入门二十四式](https://tai-chi.app/library/sun-style-tai-chi-24-form-demonstration-4GiERxJDM90) — Sifu Amin Wu, 3 min
- [A Simple Grounding Qi Gong Exercise](https://tai-chi.app/library/a-simple-grounding-qi-gong-exercise-blhPtLcgpik) — A-HAH! Coaching, 3 min, chair-friendly
- [Ba Duan Jin Qi Gong Step by Step Instructions (Section 2)](https://tai-chi.app/library/ba-duan-jin-qi-gong-step-by-step-instructions-section-2-1vsWXYMYBmA) — Peter Chen, 3 min, chair-friendly
- [Ba Duan Jin Part 2](https://tai-chi.app/library/ba-duan-jin-part-2-3ME5CldzX7g) — UWTSD Confucius Institute, 3 min, chair-friendly
- [(🎧) Zhan Zhuang: 3 Minute Standing Meditation](https://tai-chi.app/library/zhan-zhuang-3-minute-standing-meditation-c16YtiQ_ZZM) — Rooted Practices, 3 min, chair-friendly
- [9. Qi Gong - Ba Duan Jin - Holding Up the Heavens](https://tai-chi.app/library/9-qi-gong-ba-duan-jin-holding-up-the-heavens-NoYUAXIYLvY) — Holisticday, 3 min, chair-friendly
- [Qigong Warm Up Exercises - Part 3 - for Joint Health - Simon Blow](https://tai-chi.app/library/qigong-warm-up-exercises-part-3-for-joint-health-simon-blow-M4ILjao2E3A) — simonblowqigong, 3 min, chair-friendly
- [Seated Qigong with Faye Yip](https://tai-chi.app/library/seated-qigong-with-faye-yip-xntb3T0lQeA) — Qigong Exercises, 3 min, seated
- [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
- [Seated Qi Gong for Clearing Stress at Work](https://tai-chi.app/library/seated-qi-gong-for-clearing-stress-at-work-o2UGXJ1I0CQ) — Lee Holden Videos, 3 min, seated
- [Tai Chi Exercises: Calming the Waters & Over the Drum](https://tai-chi.app/library/tai-chi-exercises-calming-the-waters-over-the-drum-4PgR8l4n7jY) — re+active therapy & wellness, 3 min, chair-friendly
- [Relieve Neck Pain & Stiffness Fast: Simple Qigong Neck Warm-Up](https://tai-chi.app/library/relieve-neck-pain-stiffness-fast-simple-qigong-neck-warm-up-UKFXZt8raHE) — Arrival Qigong, 3 min, chair-friendly
- [Tai Chi 24, Forms 1-4 Up to Brush Knee in Mirror Image](https://tai-chi.app/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/library/pulling-up-the-earth-grounding-exercise-8s1wWnuFTqc) — John Weiss, MMQ - Certified Qigong Instructor , 3 min, chair-friendly
- [3 Minute QiGong Routine - Calming and Relieving Stress](https://tai-chi.app/library/3-minute-qigong-routine-calming-and-relieving-stress-sXiYQG09iAg) — Tim Kellam, 3 min, chair-friendly
- [Tai Chi 10 Form, with English Titles](https://tai-chi.app/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/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/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
- [Seated qigong Routine](https://tai-chi.app/library/seated-qigong-routine-ZGUFWFU8plI) — Qigong Solution, 4 min, seated
- [Loosen Your Shoulders | Tai Chi Arm Flow](https://tai-chi.app/library/loosen-your-shoulders-tai-chi-arm-flow-hKkKCHA6QTE) — San San Tai Chi, 4 min, chair-friendly
- [Seated Tai Chi for Arthritis or joint mobility issues](https://tai-chi.app/library/seated-tai-chi-for-arthritis-or-joint-mobility-issues-WZ9k2uL1DX8) — Heidi Gillis, 4 min, seated
- [3-Minute Qi Gong Breathing Exercise for Less Stress and More Energy](https://tai-chi.app/library/3-minute-qi-gong-breathing-exercise-for-less-stress-and-more-b9_D-7hj6iU) — Holden QiGong, 4 min, chair-friendly
- [[Taichi/Qigong Meditation] Easy for beginners/Breathing exercise/Posture](https://tai-chi.app/library/taichi-qigong-meditation-easy-for-beginners-breathing-exerci-ZkSP8pylIiI) — Aging Gracefully Ottawa / Senior Fitness , 4 min, chair-friendly
- [Great Qigong Warm Up Shake exercise technique for relaxation and calming the mind](https://tai-chi.app/library/great-qigong-warm-up-shake-exercise-technique-for-relaxation-VIc7HIyUPbE) — NatureHealth.com.au, 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
- [Qigong Warm Up Exercises - Part 1 - for Joint Health - Simon Blow](https://tai-chi.app/library/qigong-warm-up-exercises-part-1-for-joint-health-simon-blow-nQke6zgwtz4) — simonblowqigong, 4 min, chair-friendly
- [Closing movement Qigong (micro cosmic circuit)](https://tai-chi.app/library/closing-movement-qigong-micro-cosmic-circuit-PZlV8Ock2l8) — Qigong and Mindfulness , 4 min, chair-friendly
- [How to do Diaphragmatic Breathing Exercises for Beginners](https://tai-chi.app/library/how-to-do-diaphragmatic-breathing-exercises-for-beginners-9jpchJcKivk) — Michelle Kenway, 4 min, chair-friendly
- [Qigong Morning Warm Up Easy Exercise Routine for all ages](https://tai-chi.app/library/qigong-morning-warm-up-easy-exercise-routine-for-all-ages-arxBOBu4EZg) — NatureHealth.com.au, 4 min, chair-friendly
- [4 Minute Tai Chi Flow for a Restful Night's Sleep | Bedtime Tai Chi | Begin with Breath Tai Chi](https://tai-chi.app/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, chair-friendly
- [Stay Active at Home - Strength and balance exercises for older adults](https://tai-chi.app/library/stay-active-at-home-strength-and-balance-exercises-for-older-n8s-8KtfgFM) — The Chartered Society of Physiotherapy, 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 Qigong Warm up Exercises for the neck and shoulders.](https://tai-chi.app/library/tai-chi-qigong-warm-up-exercises-for-the-neck-and-shoulders-pptljumTpl4) — CCH 360, 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
- [8 form Tai Chi By Sitan Chen](https://tai-chi.app/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/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/library/this-tai-chi-exercise-builds-strength-and-balance-after-50-ivJ4lYYDw2Q) — Dr. Dave Candy - Physical Therapist, 4 min, chair-friendly
- [8 Form Tai Chi (Demo, back view)](https://tai-chi.app/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/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

## Setting it up

The shortest setting is ten minutes, and that is on purpose: below ten the app would be dropping four of the six phases and calling the remainder a session. For a genuine five, open one class from the list below, or switch the practice screen to the short-form feed and take four or five cards.

Then [put it on your home screen](https://tai-chi.app/install). At this length the friction of finding a browser tab is a larger obstacle than the practice, which sounds absurd and is the single most reliable reason people stop.

## Related

- [Ten minutes of tai chi a day](https://tai-chi.app/for/ten-minutes)
- [Tai chi for complete beginners](https://tai-chi.app/for/beginners)
- [Tai chi you can do sitting down](https://tai-chi.app/for/seated)
- [Standing meditation, held for a real minute](https://tai-chi.app/for/standing-meditation)