---
title: Seated and chair tai chi
description: Chair-based tai chi and qigong, with the standing balance work removed rather than made optional. Verified classes, no account, nothing to install.
url: https://tai-chi.app/for/seated
source: Cloud Hands — https://tai-chi.app/
---


# Tai chi you can do sitting down

Most tai chi written for people who cannot stand safely is standing tai chi with an apology attached — the same class, the same cues, and a line at the top saying you may sit if you need to. That leaves you copying movements designed around weight shifting from one foot to the other while sitting on both.

Seated practice here is a different session rather than a softened one. 17 classes are taught sitting throughout, 8 work either way, and 81 more are standing classes that are safe to do holding the back of a chair. Tell Cloud Hands you practise seated and it stops offering you anything else.

Who this is not for: if you can stand unsupported for a few minutes without holding anything, you will get more out of standing practice, because the single-leg time is where most of the balance training actually happens. Sitting down is the right choice when standing is not safe — not a gentler option to pick on a tired day.

## What changes in the session itself

Mobility is the first question the app asks, before age and before what you are training for, and it is the only answer that nothing else can override. Answer *seated* and four things happen, every session, whatever else you have chosen.

**The intensity is capped at gentle.** You can ask for moderate; you will not get it. The mobility ceiling is a hard gate and no combination of age, experience or preference lifts it — an established practitioner who is steady on their feet can have their *age* ceiling raised by one step, but the mobility ceiling never moves. The app tells you which constraint bound the session, so a capped intensity never looks like a bug.

**The balance phase is removed entirely** rather than replaced with a seated imitation of it. There is no honest sitting equivalent of standing on one leg, and pretending otherwise would be the kind of thing this app exists not to do. The time is given to qigong instead, weighted up by about a third, because trunk control and weight shift from hip to hip are trainable in a chair and are worth training.

**Chair-friendly becomes a hard content filter**, not a preference the engine trades away when it is short of options. If it cannot fill a phase from chair-safe material it drops the phase.

**The cautions above the player change.** Firm chair, no wheels, feet flat on the floor. They appear every session rather than once during setup, because the session you get wrong is the one on the morning you were not paying attention. The full list is in [the safety scope](https://tai-chi.app/method#9-safety-scope), and the ceiling table is in [§5.4](https://tai-chi.app/method#54-safety-ceilings).

## If you can stand while holding something

There is a middle setting, and it is the one most people who arrive here should choose. *Supported* means you can stand, but you want a chair back or a counter within reach.

Supported keeps the balance phase — that is the whole point of it — while capping intensity at gentle and applying the same chair-safe content filter as seated practice. You get the standing work, at a stance height that does not ask for it back, with something solid to hold. Someone recovering their confidence after a fall usually belongs here rather than in a chair.

You are not committing to anything by choosing it. The setting lives in your browser on this device, you can change it in the middle of a week, and nothing about your practice history is lost when you do.

## What we will not claim for it

The falls-prevention trials this site draws on studied standing programmes with community-dwelling older adults. It would be easy, and wrong, to quote their numbers on a page about chair practice. Seated work trains what it trains — range of motion, trunk control, weight shift, the habit of moving daily — and the evidence for it as falls prevention is not the evidence summarised in [§4.1](https://tai-chi.app/method#41-falls).

This is also not medical advice, and Cloud Hands is not a clinical tool. It does not screen for contraindications, does not know your diagnosis, and cannot see whether what you are doing is safe. If you are practising seated because of a condition, a recent operation or a fall, ask the clinician who knows your case before you start, and stop for sharp pain, chest pain, dizziness or breathlessness that does not settle.

What the app is honest about, it is honest about everywhere: [what the evidence does not support](https://tai-chi.app/method#47-what-the-evidence-does-not-support) is a section of the methodology rather than a footnote, and it is worth reading before any of the rest of it.

## The 106 classes on this page

Every class here can be done sitting, or standing with a chair to hold. Runtimes are the real ones from YouTube — titles lie about length constantly — and the teacher is named on every row, because none of this teaching is ours.

- [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
- [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
- [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
- [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
- [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
- [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
- [Standing Meditation (Zhan Zhuang) Follow-Along | Boost Your Tai Chi Power and Energy](https://tai-chi.app/library/standing-meditation-zhan-zhuang-follow-along-boost-your-tai-MN6uXBSMt9A) — Internal Tai Chi, 10 min, chair-friendly
- [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
- [Tai Chi for Arthritis (Part 2) Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/library/tai-chi-for-arthritis-part-2-video-dr-paul-lam-free-lesson-a-fAa84WsUmno) — Dr Paul Lam - Tai Chi Productions, 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
- [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
- [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
- [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
- [Standing Meditation Follow Along: Elevate your Tai Chi and Qigong Practice](https://tai-chi.app/library/standing-meditation-follow-along-elevate-your-tai-chi-and-qi-cgJwfJ0iq9s) — Internal Tai Chi, 13 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
- [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
- [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
- [SEATED TAI CHI - Gentle Exercise for Seniors, Older Adults and Over 60 (May 2021)](https://tai-chi.app/library/seated-tai-chi-gentle-exercise-for-seniors-older-adults-and-rgjyeS6OByg) — Freshfield Fitness TAI CHI ACTIVE, 22 min, seated
- [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
- [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
- [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

## Setting it up

Open the practice screen, choose *Seated* or *Supported* under mobility, and pick how long you have. Ten minutes is a real option, not a consolation one. Everything else — the intensity cap, the phase structure, the cautions — follows from that one answer.

If you would rather see the raw material first, [the library filtered to seated classes](https://tai-chi.app/library?posture=seated) shows what the engine is choosing from.

## Related

- [Tai chi for arthritis and stiff joints](https://tai-chi.app/for/arthritis)
- [Tai chi for complete beginners](https://tai-chi.app/for/beginners)
- [Qigong you can practise every morning](https://tai-chi.app/for/qigong)