--- title: A twenty-minute daily tai chi routine description: The shortest session in which nothing is dropped: centre, warm-up, qigong, form, balance and close all clear their floors at twenty minutes, and none is a token. url: https://tai-chi.app/for/twenty-minutes lang: en source: Tai Chi — https://tai-chi.app --- # Twenty minutes, with all six phases intact Twenty minutes is the first length at which this stops involving sacrifices. At ten, the app deletes whole phases and tells you which ones; at twenty, all six survive — centring, warm-up, qigong, a form block, standing balance work and a close — and each of them clears the floor below which it would not be worth doing. Nothing on the list is a token. It is also, not coincidentally, the length of a full run of most traditional sets: shibashi, a long Ba Duan Jin, a 24 form with repetitions. These 85 classes, from 61 teachers, are the ones that sit in that band — ten to twenty-five minutes, long enough to be the body of a session on their own. ## Twenty is where nothing has to be dropped Every phase has a floor — a length below which it is not worth starting. Centring needs about ninety seconds, warm-up two minutes, qigong three, a form block four, standing balance two, and the close ninety seconds again. Add those up and you are at fourteen minutes of absolute minimum, which is why ten-minute sessions have to drop something and twenty-minute ones do not. The extra six minutes do not go anywhere clever. They are spread across the phases your focus weights up, so a twenty-minute session aimed at balance is not the same twenty minutes as one aimed at calm: the first spends the surplus on single-leg work, the second on breathing and the close. The floors, and the order phases give way in, are in [§5.3](https://tai-chi.app/method#53-phase-floors-and-dropping). Twenty minutes a day is also the first dose that engages seriously with the physical activity guidelines rather than gesturing at them. Seven days at twenty minutes is 140 minutes a week, which is within reach of the 150-to-300 minutes of moderate activity the WHO recommends for adults over 65 — a target ten minutes a day does not come close to. The guideline is quoted in full, including the parts tai chi does not satisfy, in [§4.3](https://tai-chi.app/method#43-dose). ## What the twenty minutes are actually spent on Roughly: two minutes standing and breathing, two and a half warming the joints, four or five of qigong, five of form, three of balance work, two closing. Those are not fixed — the point of the engine is that they move with your focus, your experience and your mobility — but that is the shape, and it is the shape a hospital tai chi programme would recognise. One thing it deliberately is not: twenty minutes of one video. A single twenty-minute class is a fine thing to do and several are listed below, but a session assembled from four teachers gives you a warm-up from somebody who is good at warm-ups and a close from somebody who is good at closes. It also means tomorrow is different without you choosing anything, which is most of what keeps a daily practice alive. 55 of these classes are suitable for a first-week practitioner, which is more than most people expect at this length. Twenty minutes of gentle qigong is genuinely easier than ten minutes of stepping drills, and the app knows that difference: length and intensity are separate controls, and the safety ceiling never relaxes to fill time — [§5.3](https://tai-chi.app/method#53-phase-floors-and-dropping). ## Twenty minutes most days beats forty on Sunday The app spreads whatever you choose across non-consecutive days when it can, because three practices in a week are worth more scattered than stacked. It also varies what it asks for across the week rather than repeating the same session — a harder day is followed by a gentler one, on purpose. That is periodisation in the plainest sense and it is described in [§7](https://tai-chi.app/method#7-weekly-periodisation). If twenty minutes is your realistic ceiling on a weekday, set twenty and leave it. Setting thirty and doing it twice a week produces less practice than setting twenty and doing it five times, and it also produces the feeling of being behind, which is the actual reason people stop. Nothing here nags. There is no streak to defend at midnight and no notification, and a missed day changes nothing about tomorrow’s session. The progress screen counts what you did, not what you owe. ## The 85 classes on this page Classes between ten and twenty-five minutes, shortest first. Long enough to be the body of a session on their own, short enough to fit one before work. - [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 - [Tai Chi 24 - Yang Style Tai Chi 24 Form Tutorial in HD](https://tai-chi.app/library/tai-chi-24-yang-style-tai-chi-24-form-tutorial-in-hd-V0uSIE4bxmI) — Master Song Kung Fu, 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 Balance - One-Leg-Stance | Body & Brain Tai Chi](https://tai-chi.app/library/tai-chi-for-balance-one-leg-stance-body-brain-tai-chi-Bx9g56r15Bc) — Body & Brain TV, 12 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 - [5 Element Qigong Practice - full version](https://tai-chi.app/library/5-element-qigong-practice-full-version-_6Y8QSVyYhM) — Mimi Kuo-Deemer, 12 min - [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 - [English Commands - “Yi Jin Jing 2025” Health Qigong - China Official Demo Video released in 2025](https://tai-chi.app/library/english-commands-yi-jin-jing-2025-health-qigong-china-offici-rmXtcnggkgk) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 13 min - [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 - [Sifu Amin Wu: How To Improve Standing-On-One-Leg Movements In Tai Chi Chuan](https://tai-chi.app/library/sifu-amin-wu-how-to-improve-standing-on-one-leg-movements-in-ke8sLBiDil8) — Sifu Amin Wu, 13 min - [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 - [Tai Chi Qigong Shibashi Set 2 (Follow along) | Mirrored version with breathing timing](https://tai-chi.app/library/tai-chi-qigong-shibashi-set-2-follow-along-mirrored-version-pypi7456Yso) — Qinergy, 13 min - [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 - [Health Qigong "Five-Animal Frolics” (Wu Qin Xi) - English, General Administration of Sport of China](https://tai-chi.app/library/health-qigong-five-animal-frolics-wu-qin-xi-english-general-EoVnpj3MKpo) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 14 min - [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 - [Chen TaiChi 18 Forms - 2 Tutorial](https://tai-chi.app/library/chen-taichi-18-forms-2-tutorial-MJ9fWHrM5Is) — FangYuan_QiGong | 方圆气功, 14 min - [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 - [Simplest + Most Effective Qigong Warm Up Routine](https://tai-chi.app/library/simplest-most-effective-qigong-warm-up-routine-wuhq16ays8) — Regeneration Tai Chi, 14 min - [18 Tai Chi Qigong Shibashi Set 1 with Karen](https://tai-chi.app/library/18-tai-chi-qigong-shibashi-set-1-with-karen-8C53mwM9ddE) — Karen Soo, 15 min - [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 - [Zhan Zhuang (Standing Meditation) for Strength and Focus](https://tai-chi.app/library/zhan-zhuang-standing-meditation-for-strength-and-focus-3GBnc-kNosw) — Jenny Lu Yoga+, 16 min - [八段锦 · Ba Duan Jin (8 Brocade Exercise) Qi Gong](https://tai-chi.app/library/ba-duan-jin-8-brocade-exercise-qi-gong-3FJy0EDoYK0) — Shaolin Temple Europe 歐洲少林寺, 16 min - [15 Min - Ba Duan Jin | Eight Brocades | 八段锦 - Qi Gong - to Strengthen Organs & Health](https://tai-chi.app/library/15-min-ba-duan-jin-eight-brocades-qi-gong-to-strengthen-orga-CtJ3j9cCAyY) — KUNGFU.LIFE, 16 min - [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 - [易筋經 · Yi Jin Jing (Muscle Tendon Change Classic) Qi Gong](https://tai-chi.app/library/yi-jin-jing-muscle-tendon-change-classic-qi-gong-GvQUttWLVWc) — Shaolin Temple Europe 歐洲少林寺, 17 min - [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 - [15 MIN TAI CHI JOINT MOBILITY to feel Young and Agile - Joint Warm Up](https://tai-chi.app/library/15-min-tai-chi-joint-mobility-to-feel-young-and-agile-joint-SXv0zXyLw4U) — Tai Chi and Mountains, 18 min - [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 - [Quick Qigong Warm-Up | Prepare Your Body for Exercise](https://tai-chi.app/library/quick-qigong-warm-up-prepare-your-body-for-exercise-qMp2fIedlnk) — White Tiger Qigong, 18 min - [15 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/library/15-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-H2CgkkBM32k) — Tai Chi with Dr. Andrew von Plitt, ND, 19 min - [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 - [八段錦 - Ba Duan Jin - 8 Brocades Qi Gong | TCM Healing Center](https://tai-chi.app/library/ba-duan-jin-8-brocades-qi-gong-tcm-healing-center-9e4j7mmUa4s) — TCM Healing Center, 19 min - [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 - [20 MIN TAI CHI WARM UP AND STRETCH - Joint Mobility, Stretching & Relaxation as an Anti Aging System](https://tai-chi.app/library/20-min-tai-chi-warm-up-and-stretch-joint-mobility-stretching-pNYHVe7nC3I) — Tai Chi and Mountains, 20 min - [18 Tai Chi Qigong Shibashi Set 2 with Karen](https://tai-chi.app/library/18-tai-chi-qigong-shibashi-set-2-with-karen-fuCtnR4Iv4A) — Karen Soo, 20 min - [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 - [Qigong Full 20-Minute Daily Routine](https://tai-chi.app/library/qigong-full-20-minute-daily-routine-cwlvTcWR3Gs) — Eight Pieces, 20 min - [Chen style Taichi 18 movements 2](https://tai-chi.app/library/chen-style-taichi-18-movements-2-V9BtlgmJVAI) — Hou FRED, 20 min - [Chen style Tai Chi 18 01](https://tai-chi.app/library/chen-style-tai-chi-18-01-reegGLsohTk) — Hou FRED, 20 min - [Ba Duan Jin / Eight Silk Brocades 八段錦](https://tai-chi.app/library/ba-duan-jin-eight-silk-brocades-irCaKtqWmik) — Yoqi Yoga and Qigong, 21 min - [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 - [Five Element Qigong - Foundational Chi Exercises for Health & Healing - Traditional Chinese Medicine](https://tai-chi.app/library/five-element-qigong-foundational-chi-exercises-for-health-he-X5na_P8204I) — Nick Loffree, 22 min - [108 Wu Style Traditional Form TUTORIAL - Complete Demonstration](https://tai-chi.app/library/108-wu-style-traditional-form-tutorial-complete-demonstratio-7GXUgz7P278) — Hellenic Wu's Tai Chi Chuan Academy, 23 min - [Five Animal Qigong Full Routine](https://tai-chi.app/library/five-animal-qigong-full-routine-98AliPKDtFk) — Dr. Alex Hui, 23 min - [Tai Chi Warm Up Exercise Tutorial (Full version - 23 mins)](https://tai-chi.app/library/tai-chi-warm-up-exercise-tutorial-full-version-23-mins-KV-rZsddrp8) — David Bao (暴一宏), 24 min - [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 ## Setting it up Choose *20 minutes* on the practice screen. That is the whole setup — the six phases fit, so there is no dropped-phase note to read and nothing to compensate for. If twenty is sometimes too much, the app is built for that: [ten minutes](https://tai-chi.app/for/ten-minutes) drops phases honestly rather than compressing them, and [five](https://tai-chi.app/for/five-minutes) is still a practice. Changing the setting takes two taps and costs nothing. ## 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) - [The Yang 24 form, one paragraph at a time](https://tai-chi.app/for/24-form) - [Shibashi, the eighteen movements](https://tai-chi.app/for/shibashi)