--- title: 每天五分钟太极 description: 老实的五分钟能换到什么，为什么应用是用完整的短课程拼出来、而不是把长课程剪短，以及所有五分钟以内的课程。 url: https://tai-chi.app/zh/for/five-minutes lang: zh source: Tai Chi — https://tai-chi.app/zh --- # 五分钟，在只有五分钟的日子里 五分钟不是一次练习的缩水版。它是另一件事，有另一个任务： 它存在的目的是让明天更可能发生。没有人是靠着自己害怕的那次练习养成日常习惯的， 而在一个糟糕的晚上安排三十分钟，那是一次你会跳过、然后为此难受的练习。 这里有 143 节五分钟以内的课，来自 115 位不同的老师， 其中 24 节不到九十秒。每一节都是作者当作完整一节发布的东西—— 没有一节是某个长视频的前五分钟，而这个区别比听上去重要。 ## 完整的短课，不是长课的前五分钟 剪出来的视频停在半句话上。你拿到的是开头的准备和前两次重复，然后就没了， 身体上的感受是「被打断」，而不是「做完了」。 一节按三分钟写的三分钟课有开头、有中段、有出口， 结束时你是站定的，而不是伸手去够控制条。 所以课程库是专门为这件事备的货。有一整轮的收录， 找的是一位老师会发布的、最小的完整的东西——一段锦、一个步法练习、 一段收功、一个落地练习——而不是更多的课。那一轮的编辑规则写在[§8.2](https://tai-chi.app/method#82-editorial-rules-for-adding-an-entry)。 答案的另一半是：有些段落是应用自己讲的。二十九段简短的引导序列—— 每段一个有名字的基本功，马步、云手、透天——由应用而不是视频来掌握节奏， 所以它们能精确填满任何一个空档，而且什么都不用加载。短练习很依赖它们， 理由是[§6.3](https://tai-chi.app/method#63-duration-fit-is-asymmetric-on-purpose)里那个算术：一节课超出它的段落只是小问题，而不够长， 会让你站在安静的房间里等一个计时器。 ## 五分钟到底是拿来干什么的 不是拿来练体能的。每天五分钟是一周三十五分钟， 只有世卫组织给 65 岁以上成年人设的最低活动目标的四分之一， 这一页不打算假装不是这样——那份指南在[§4.3](https://tai-chi.app/method#43-dose) 里被完整引用。 它换来的是真正稀缺的两样东西。一是持续：你在糟糕的日子里做的那次练习， 才是让好日子还能存在的那次；而行为学上关于习惯养成的证据， 讲频率远多于讲时长——[§4.6](https://tai-chi.app/method#46-habit)。 二是注意力：五分钟慢慢地转移重心、把呼气拉长， 会改变接下来的一小时——任何在下午四点试过的人都清楚。 它也是唯一一种能在糟糕的一周里活下来的长度。 这一页在意的比较不是「五分钟对三十分钟」，而是「五分钟对什么都不做」—— 对多数在一天结束时读到这里的人来说，那才是诚实的对照。 ## 两个五分钟不等于十分钟，而这没关系 连着的十分钟，是一个中段外面包着热身和收功。分成两个五分钟， 就是两头各有一套、而没有中段，所以那是另一种练习： 学东西差一些，对习惯一样好，比只做一次五分钟要好。 日子给得起就做，别觉得自己没跟上什么日程。 短片模式就是照这个造的。用卡片的方式要同一份处方， 它会把每个阶段切成四十五到一百零五秒的片段并自动往下滚， 大约每三张插一张引导卡，好让你不至于全程只在照着视频比划。 阶段相同、顺序相同、安全上限相同：绝不允许因为信息流里的注意力更短， 就抬高强度上限或者省掉热身——这在[§5.5](https://tai-chi.app/method#55-short-form) 里被写成一条规矩。 这些课里有 120 节可以坐着做，或者扶着椅子做， 这正是「五分钟真的随手可得」的原因：在书桌前、在床边、在等候室里。[坐式那一页](https://tai-chi.app/for/seated)讲的是从椅子上练时，什么是被拿掉的、而不是被改造的。 ## 本页的 143 节课 所有五分钟以内的课程，按时长从短到长。每一节都是作者当作完整一节发布的，而不是某个长视频的前五分钟。 - [Qi Gong Exercise 4 - Wise Owl Gazes Backwards](https://tai-chi.app/zh/library/qi-gong-exercise-4-wise-owl-gazes-backwards-7CsNXJLOxMk) — Brendan Cabral - Tao of Strength, 1 分钟, 可扶椅 - [Ba Duan Jin - 8th Movement - Bouncing on the Toes](https://tai-chi.app/zh/library/ba-duan-jin-8th-movement-bouncing-on-the-toes-dQtWyRleg2g) — baduanjinutube, 1 分钟 - [Qigong with Emma - warm up exercise - Side Arm Swings](https://tai-chi.app/zh/library/qigong-with-emma-warm-up-exercise-side-arm-swings-449M-nXnYZc) — Qigong with Emma, 1 分钟, 可扶椅 - [TaiChi for Beginner - TaiChi Technique - Hand Technique with Weight Shifting](https://tai-chi.app/zh/library/taichi-for-beginner-taichi-technique-hand-technique-with-wei-xpQrn3iJSto) — taichiwithdonna, 1 分钟, 可扶椅 - [Ba Duan Jin - 7th Movement - Lifting Fists](https://tai-chi.app/zh/library/ba-duan-jin-7th-movement-lifting-fists-G1Loy1V-Nko) — baduanjinutube, 1 分钟 - [Basic Tai Chi: EMPTY STEP](https://tai-chi.app/zh/library/basic-tai-chi-empty-step-ZO0N1PHNNLA) — Probility Physical Therapy, 1 分钟, 可扶椅 - [Basic Tahichi for Beginner - Taichi Technique - Weight Shifting（Quad）1](https://tai-chi.app/zh/library/basic-tahichi-for-beginner-taichi-technique-weight-shifting-niytPXhBL2c) — taichiwithdonna, 1 分钟, 可扶椅 - [A simple grounding Qi Gong exercise anyone can do - for beginners - balloon-sinking](https://tai-chi.app/zh/library/a-simple-grounding-qi-gong-exercise-anyone-can-do-for-beginn-Q7yf72j7254) — WorkshopsatIDHHB, 1 分钟, 可扶椅 - [Learn the #1 Balance Exercise for Seniors](https://tai-chi.app/zh/library/learn-the-1-balance-exercise-for-seniors-stDnG_6J01g) — Chicago Tai Chi, 1 分钟, 可扶椅 - [Basic Tahichi for Beginner - Taichi Technique - Weight Shifting（Quad）2](https://tai-chi.app/zh/library/basic-tahichi-for-beginner-taichi-technique-weight-shifting-2Z34pVihLTM) — taichiwithdonna, 1 分钟, 可扶椅 - [3-Min Miracle: Warm Up & De-Stress with Qigong!](https://tai-chi.app/zh/library/3-min-miracle-warm-up-de-stress-with-qigong-hPSxiifZnBs) — Bai Yin Qigong English, 1 分钟, 可扶椅 - [MTAICHI - SEATED TAICHI - SESSION 10 (FOR THETFORD LIBRARY SEATED TAI CHI COURSE)](https://tai-chi.app/zh/library/mtaichi-seated-taichi-session-10-for-thetford-library-seated-GzJ2nLy4g9A) — Traditional Li Branch Tai Chi, 1 分钟, 坐式 - [Balance Exercise for Seniors: Stork Stance](https://tai-chi.app/zh/library/balance-exercise-for-seniors-stork-stance-oIjzpglkA5w) — Joan Pagano, 1 分钟, 可扶椅 - [Qigong Exercise - Opening and Closing Move ☯️](https://tai-chi.app/zh/library/qigong-exercise-opening-and-closing-move-pe6cAv9jrOI) — Energy Healing QiGong Meditation with Master Sio, 1 分钟, 可扶椅 - [Basic Tai Chi: BOW STEP](https://tai-chi.app/zh/library/basic-tai-chi-bow-step-TUg1vds1BH8) — Probility Physical Therapy, 1 分钟, 可扶椅 - [Qigong Shaking for Stress Relief](https://tai-chi.app/zh/library/qigong-shaking-for-stress-relief-Tx8CVkfmIYE) — Resilient Being, 1 分钟, 可扶椅 - [Safe Standing Balance Exercises for Seniors](https://tai-chi.app/zh/library/safe-standing-balance-exercises-for-seniors-b9h9HodYfXA) — Vital After 50, 1 分钟, 可扶椅 - [Qigong Shoulder Warm-up](https://tai-chi.app/zh/library/qigong-shoulder-warm-up-azhZihTSuEk) — Kehoe Martial Arts, 1 分钟, 可扶椅 - [Qigong closing sequence](https://tai-chi.app/zh/library/qigong-closing-sequence-YNTA75ROOaU) — Andrew Nerlich, 1 分钟, 可扶椅 - [Tai Chi cooling down](https://tai-chi.app/zh/library/tai-chi-cooling-down-lR-9MMSc0CI) — Noor Ul Sabah Rehman, 1 分钟, 可扶椅 - [How To Do Gathering Chi (Tai Chi) - Warm Up & Tai Chi Exercises - Wellen](https://tai-chi.app/zh/library/how-to-do-gathering-chi-tai-chi-warm-up-tai-chi-exercises-we-UlYP796SF2c) — Wellen, 1 分钟, 可扶椅 - [(🎧) Zhan Zhuang: 1 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-1-minute-standing-meditation-W40jBczY054) — Rooted Practices, 1 分钟, 可扶椅 - [Chen Tai Chi First 5 Movements - Grandmaster Chen Zhenglei](https://tai-chi.app/zh/library/chen-tai-chi-first-5-movements-grandmaster-chen-zhenglei-2BNrYcb7TLc) — Tai Chi Strong - Chen Tai Chi, 1 分钟 - [Tai Chi Rhythms Weight Shifting](https://tai-chi.app/zh/library/tai-chi-rhythms-weight-shifting-6vAn2uuPHEE) — 1world4me, 1 分钟, 可扶椅 - [Sun Style 13 Step Tai Chi](https://tai-chi.app/zh/library/sun-style-13-step-tai-chi-jQKCcloMM6w) — Deyin Taijiquan Institute - Tai Chi 德印太極拳學院 , 2 分钟 - [Yang taichi closing sequence](https://tai-chi.app/zh/library/yang-taichi-closing-sequence-AOQb9Bl2UGw) — chennaitaichi, 2 分钟, 可扶椅 - [Tai Chi Neck Circle Warmup](https://tai-chi.app/zh/library/tai-chi-neck-circle-warmup-rfTsXuFB8Fg) — Pismo Beach Family Wellness, 2 分钟, 可扶椅 - [Cool Down for Tai Chi](https://tai-chi.app/zh/library/cool-down-for-tai-chi-JHdNXQ7WIo0) — Cheryl “Cheryl's Life Fitness” Seabright, 2 分钟, 可扶椅 - [Tai Chi for Rehabilitation (TCR) - Cool Down in Standing (Front View)](https://tai-chi.app/zh/library/tai-chi-for-rehabilitation-tcr-cool-down-in-standing-front-v-bFR4-0iPmR8) — Stanford Pain Medicine, 2 分钟, 可扶椅 - [Tai Chi Cool Down - Australian Tai Chi Institute](https://tai-chi.app/zh/library/tai-chi-cool-down-australian-tai-chi-institute-xBu-35L1Xu4) — AustTaiChiInstitute, 2 分钟, 可扶椅 - [Beginner Core Qigong: Belly Breathing](https://tai-chi.app/zh/library/beginner-core-qigong-belly-breathing-cstqtZXsLIY) — Steven Washington Experience, 2 分钟, 可扶椅 - [Seated Qigong Exercises at Rose Bush Court](https://tai-chi.app/zh/library/seated-qigong-exercises-at-rose-bush-court-UsfkVMuSPyE) — Simple Qigong Exercises with Cheyne Towers, 2 分钟, 坐式 - [Healing Exercise - Sitting Tai Chi](https://tai-chi.app/zh/library/healing-exercise-sitting-tai-chi-ddvxFbB05PI) — Fu Style Internal Martial Arts, 2 分钟, 坐式 - [One-Minute Qi Gong -- Golf: Warm Up](https://tai-chi.app/zh/library/one-minute-qi-gong-golf-warm-up-DA0uiualsoc) — Exercise To Heal, 2 分钟, 可扶椅 - [Wu Style Tai Chi Chuan - 12 Form](https://tai-chi.app/zh/library/wu-style-tai-chi-chuan-12-form-jz9z-tuVu0) — Wu Style Toronto, 2 分钟 - [Tai Chi Mindfull Weight Transfer](https://tai-chi.app/zh/library/tai-chi-mindfull-weight-transfer-jtTQVBEz5gs) — Kehoe Martial Arts, 2 分钟, 可扶椅 - [Tai Chi for Rehabilitation (TCR) - Cool Down in Sitting (Front and Side Views)](https://tai-chi.app/zh/library/tai-chi-for-rehabilitation-tcr-cool-down-in-sitting-front-an-4a2h-4DWjas) — Stanford Pain Medicine, 2 分钟, 坐式 - [Ba Duan Jin - 3rd Movement - Single Hand Pushing Up](https://tai-chi.app/zh/library/ba-duan-jin-3rd-movement-single-hand-pushing-up-mUtfrPv6wSc) — baduanjinutube, 2 分钟, 可扶椅 - [Ba Duan Jin Qi Gong Section 8](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-section-8-vlCAGRH7kdA) — Peter Chen, 2 分钟 - [Tai Chi for Beginners - Wu Style Short Form Moves 1 - 8](https://tai-chi.app/zh/library/tai-chi-for-beginners-wu-style-short-form-moves-1-8-9cwfE-gZFLg) — Chicago Tai Chi, 2 分钟, 可扶椅 - [Chen Style Tai Chi Essential 18 Forms | Lesson 1 |Tai Chi Starting](https://tai-chi.app/zh/library/chen-style-tai-chi-essential-18-forms-lesson-1-tai-chi-start-6-kY0Mhcocs) — Authentic China with Dawn, 2 分钟, 可扶椅 - [Tai Chi Exercises in a Chair : Martial Arts Training](https://tai-chi.app/zh/library/tai-chi-exercises-in-a-chair-martial-arts-training-DiltdnxEVeQ) — eHowSports, 2 分钟, 坐式 - [3 balance exercises for seniors – do these at home for fall prevention](https://tai-chi.app/zh/library/3-balance-exercises-for-seniors-do-these-at-home-for-fall-pr-Gi8dfF6I1wg) — cleveland.com, 2 分钟, 可扶椅 - [Tai Chi Cool Down](https://tai-chi.app/zh/library/tai-chi-cool-down-dPwN5ax8m6c) — CityofAlamogordo, 2 分钟, 可扶椅 - [Taijiquan Principles - Stepping Drill (Weight Shifting)](https://tai-chi.app/zh/library/taijiquan-principles-stepping-drill-weight-shifting-Q1QF-8PH4qE) — LowKickSlick - Longfei Taijiquan of San Antonio, 2 分钟 - [Beginner Tai Chi Stepping Drill For Correct Weight Distribution](https://tai-chi.app/zh/library/beginner-tai-chi-stepping-drill-for-correct-weight-distribut-EJz2u-QosAM) — Tai Chi with Sifu Kuttel, 2 分钟, 可扶椅 - [Two Minute Warm Up](https://tai-chi.app/zh/library/two-minute-warm-up-8B9r_dZ9c3w) — William Kaplanidis, 2 分钟, 可扶椅 - [Ba Duan Jin Qi Gong Section 4](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-section-4-9kODlkVg4Bg) — Peter Chen, 2 分钟, 可扶椅 - [Chen Tai Chi 8 Form](https://tai-chi.app/zh/library/chen-tai-chi-8-form-kVDFosEQaR8) — Jamal Alek 陳德家, 2 分钟 - [Tai Chi Cooldown](https://tai-chi.app/zh/library/tai-chi-cooldown-x2bgJW8yao) — TURANGA HEALTH, 2 分钟, 可扶椅 - [QiGong Joint Loosening](https://tai-chi.app/zh/library/qigong-joint-loosening-y5W7vYiQsBc) — Branka Vidovic, 2 分钟, 可扶椅 - [Step 2: Conscious Breathing - How To Extend Your Exhale in Tai Chi](https://tai-chi.app/zh/library/step-2-conscious-breathing-how-to-extend-your-exhale-in-tai-pKInJ6Yxys) — The Art of Tai Chi, 2 分钟, 可扶椅 - [Grounding Your Energy with Qi Gong](https://tai-chi.app/zh/library/grounding-your-energy-with-qi-gong-7yvdPQSCq4Y) — Forest Rock Qigong, 2 分钟, 可扶椅 - [QIGONG EXERCISE - Trembling Horse | Tai Chi Made Easy](https://tai-chi.app/zh/library/qigong-exercise-trembling-horse-tai-chi-made-easy-2evaj0xkrQ4) — Matu, 2 分钟, 可扶椅 - [Wu Ji Qigong Closing](https://tai-chi.app/zh/library/wu-ji-qigong-closing-HtCCZmYom4A) — Amanda Flood, 2 分钟, 可扶椅 - [SEATED TAICHI -SESSION 8 - 7 WEEK SEATED TAI CHI COURSE - REVIEW BEFORE CLOUD HANDS with Instruction](https://tai-chi.app/zh/library/seated-taichi-session-8-7-week-seated-tai-chi-course-review-zvh0_ZbO7Mo) — Traditional Li Branch Tai Chi, 2 分钟, 坐式 - [Wu-style Tai Chi The First Section of 108 Form](https://tai-chi.app/zh/library/wu-style-tai-chi-the-first-section-of-108-form-G95MlniTU-8) — Shanye Tai Chi, 2 分钟 - [Exercise 3 - Eight Pieces of Brocade | Ba Duan Jin Qigong | Raising Up A Single Hand](https://tai-chi.app/zh/library/exercise-3-eight-pieces-of-brocade-ba-duan-jin-qigong-raisin-2RgnQ9hqhfM) — Janice Tucker, 2 分钟, 可扶椅 - [Tai Chi Fit OVER 50: SEATED WORKOUT (YMAA DVD series) David-Dorian Ross](https://tai-chi.app/zh/library/tai-chi-fit-over-50-seated-workout-ymaa-dvd-series-david-dor-duDP3OYtEAg) — YMAA Publication Center, 2 分钟, 坐式 - [Seated Tai Chi for Arthritis: Lessons 1-5: Full Sequence](https://tai-chi.app/zh/library/seated-tai-chi-for-arthritis-lessons-1-5-full-sequence-Nz4s0Bxd9zE) — ProActive Therapy and Wellness, 2 分钟, 坐式 - [Standing Meditation in 2 MINUTES with Master Gu](https://tai-chi.app/zh/library/standing-meditation-in-2-minutes-with-master-gu-FRhkiYsEGbo) — Master Gu - Tai Chi, 2 分钟, 可扶椅 - [Improving Your Balance: Standing on One Leg | Exercise for Older Adults](https://tai-chi.app/zh/library/improving-your-balance-standing-on-one-leg-exercise-for-olde-CSbUet53L68) — SIKANA English, 2 分钟, 可扶椅 - [Ba Duan Jin. Supporting the sky with both hands.](https://tai-chi.app/zh/library/ba-duan-jin-supporting-the-sky-with-both-hands-DpFJbQJMSQ) — Peter Salt-Berrymen, 2 分钟, 可扶椅 - [Standing on One Leg | Chi Kung, Tai Chi and Meditation](https://tai-chi.app/zh/library/standing-on-one-leg-chi-kung-tai-chi-and-meditation-D7l2nA0GzHk) — Ramel Rones, 2 分钟 - [Closing with Presence: Standing Qigong Closing [RYC 005]](https://tai-chi.app/zh/library/closing-with-presence-standing-qigong-closing-ryc-005-lXCSnkoYboM) — Restore Your Center, 2 分钟, 可扶椅 - [3-Min Qigong for Healthy Lungs with Sally Chang](https://tai-chi.app/zh/library/3-min-qigong-for-healthy-lungs-with-sally-chang-UjX41RktA3Q) — Evergreen Internal Arts, 2 分钟, 可扶椅 - [Dancing in the chair - Dr. Zibin Guo's Wheelchair Tai Chi Chuan](https://tai-chi.app/zh/library/dancing-in-the-chair-dr-zibin-guo-s-wheelchair-tai-chi-chuan-jR0DbXlS4GI) — appliedtaiji, 2 分钟, 坐式 - [Ba Duan Jin Qigong - Posing like an Archer](https://tai-chi.app/zh/library/ba-duan-jin-qigong-posing-like-an-archer-xc7hZPDy8WA) — Tai Chi School, 2 分钟 - [(🎧) Zhan Zhuang: 2 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-2-minute-standing-meditation-iT4zkza0i9Q) — Rooted Practices, 2 分钟, 可扶椅 - [Tai Chi Cooldown Exercise](https://tai-chi.app/zh/library/tai-chi-cooldown-exercise-9wN2pJRWPXM) — Kehoe Martial Arts, 3 分钟, 可扶椅 - [Qigong for Beginners: Breathe and Relax in 2 Minutes](https://tai-chi.app/zh/library/qigong-for-beginners-breathe-and-relax-in-2-minutes-AfMKc6u41f8) — Tai Chi School, 3 分钟, 可扶椅 - [Wheelchair Form Applied Tai Chi](https://tai-chi.app/zh/library/wheelchair-form-applied-tai-chi-coO2S42wkyk) — Bianca Turner, 3 分钟, 坐式 - [First 5 forms - 18 Step Chen Tai Chi Chuan Form](https://tai-chi.app/zh/library/first-5-forms-18-step-chen-tai-chi-chuan-form-ipHOnI6G-jc) — Quintin Derham School of Martial Arts, 3 分钟 - [Wheelchair Tai Chi - Adaptive Tai Chi International](https://tai-chi.app/zh/library/wheelchair-tai-chi-adaptive-tai-chi-international-8KVt3ts0Yb8) — Applied Taiji, 3 分钟, 坐式 - [Wu-Style Tai Chi 13 Form • Front-View Demonstration](https://tai-chi.app/zh/library/wu-style-tai-chi-13-form-front-view-demonstration-azCsE98qwus) — Sifu Amin Wu, 3 分钟 - [T'ai Chi for Arthritis: Movements for Beginners](https://tai-chi.app/zh/library/t-ai-chi-for-arthritis-movements-for-beginners-DCpawsCmLpc) — Hospital for Special Surgery, 3 分钟, 可扶椅 - [Tai Chi Ba Fa Wu Bu Form 2025 Edition](https://tai-chi.app/zh/library/tai-chi-ba-fa-wu-bu-form-2025-edition-qvJnCb9jTDo) — Tai Chi United, 3 分钟 - [Easy Qigong Breathing Exercise for Beginners!](https://tai-chi.app/zh/library/easy-qigong-breathing-exercise-for-beginners-ilWbjFfebFw) — Tai Chi School, 3 分钟, 可扶椅 - [[Ba Duan Jin][English] Form 3 - Holding up a Single Hand to Regulate the Spleen Stomach](https://tai-chi.app/zh/library/ba-duan-jin-english-form-3-holding-up-a-single-hand-to-regul-ImVeoy8NyU) — 王醫師給力站DrWangStation, 3 分钟, 可扶椅 - [Seated Qigong (Rowing/Strirring)](https://tai-chi.app/zh/library/seated-qigong-rowing-strirring-SzbG9baJo4k) — mybwmc, 3 分钟, 坐式 - [Spinal Breathing Qigong - Develop Respiratory Strength - Seated exercise for beginners](https://tai-chi.app/zh/library/spinal-breathing-qigong-develop-respiratory-strength-seated-v4mvIBltC7E) — XINGYI-STAR SEAN, 3 分钟, 坐式 - [Dynamic Standing Balance Exercises for Elderly](https://tai-chi.app/zh/library/dynamic-standing-balance-exercises-for-elderly-j-GXnpMeN6Q) — Margaret Martin, Physical Therapist, 3 分钟, 可扶椅 - [Simple Joint Mobility Routine for Hands, Wrists, Arms & Shoulders](https://tai-chi.app/zh/library/simple-joint-mobility-routine-for-hands-wrists-arms-shoulder-ivse_ABbXug) — Arrival Qigong, 3 分钟, 可扶椅 - [Tai Chi 3-minute Daily Practice - Feel the Qi Energy Flow](https://tai-chi.app/zh/library/tai-chi-3-minute-daily-practice-feel-the-qi-energy-flow-L8W0_2vXvZU) — QigongABC, 3 分钟, 可扶椅 - [GROUNDING BASICS in Tai Chi](https://tai-chi.app/zh/library/grounding-basics-in-tai-chi-YC-R5TC_xaA) — Chi Skills, 3 分钟, 可扶椅 - [Qigong Warmup Exercises with Shirsha Marie](https://tai-chi.app/zh/library/qigong-warmup-exercises-with-shirsha-marie-uOudnKpAMXk) — Shirsha Marie, 3 分钟, 可扶椅 - [3 Minute 8 Treasures Qigong and Fitness Workout](https://tai-chi.app/zh/library/3-minute-8-treasures-qigong-and-fitness-workout-x6oeXRRVlsE) — ShifuYanLei, 3 分钟 - [3 Minute Qigong | Introduction To Abdominal Breathing | Qigong For Beginners](https://tai-chi.app/zh/library/3-minute-qigong-introduction-to-abdominal-breathing-qigong-f-AZ3IOy1Iu1I) — Janice Tucker, 3 分钟, 可扶椅 - [Seated Qigong - Fay Li Yip](https://tai-chi.app/zh/library/seated-qigong-fay-li-yip-ei-bl-f1us) — taijieuropa, 3 分钟, 坐式 - [Tai Chi Basics: How to side step in Chen Tai Chi](https://tai-chi.app/zh/library/tai-chi-basics-how-to-side-step-in-chen-tai-chi-p4tuMYChdcg) — Tai Chi School, 3 分钟 - [TAPPING QI GONG TO OPEN HEALING ENERGY #qigong #tapping #healingenergy #healinghands](https://tai-chi.app/zh/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 分钟, 可扶椅 - [Tai Chi in a chair "Cloud Hands"](https://tai-chi.app/zh/library/tai-chi-in-a-chair-cloud-hands-6qaf-p7IjaI) — Taichitastic, 3 分钟, 坐式 - [Tai Chi Fit for a Healthy Back (YMAA chair workout) Seated Tai Chi with David-Dorian Ross](https://tai-chi.app/zh/library/tai-chi-fit-for-a-healthy-back-ymaa-chair-workout-seated-tai-J-cuG9Dh0PE) — YMAA Publication Center, 3 分钟, 坐式 - [3 Min - Easy Shake & Stretch](https://tai-chi.app/zh/library/3-min-easy-shake-stretch-HXZs5uBJTuM) — Art with Chi, 3 分钟, 可扶椅 - [Integral Tai Chi - Cool Down](https://tai-chi.app/zh/library/integral-tai-chi-cool-down-2cJ3aNdCbmY) — Tuan Bui, 3 分钟, 可扶椅 - [The Closing Sequence](https://tai-chi.app/zh/library/the-closing-sequence-VBN059YHBtU) — Flowing Zen, 3 分钟, 可扶椅 - [太極气功 Taiji Qigong warm up exercises - Active Healthy Ageing & Living](https://tai-chi.app/zh/library/taiji-qigong-warm-up-exercises-active-healthy-ageing-living-OcDCgYDDCC8) — K Chin (KnoxChinese), 3 分钟, 可扶椅 - [Tai Chi First 17 Moves Seated with Arms Only](https://tai-chi.app/zh/library/tai-chi-first-17-moves-seated-with-arms-only-euOrm_JinmY) — Michelle Greenwell, 3 分钟, 坐式 - [Sun-Style Tai Chi 24 Form Demonstration | 孙式太极拳初级入门二十四式](https://tai-chi.app/zh/library/sun-style-tai-chi-24-form-demonstration-4GiERxJDM90) — Sifu Amin Wu, 3 分钟 - [A Simple Grounding Qi Gong Exercise](https://tai-chi.app/zh/library/a-simple-grounding-qi-gong-exercise-blhPtLcgpik) — A-HAH! Coaching, 3 分钟, 可扶椅 - [Ba Duan Jin Qi Gong Step by Step Instructions (Section 2)](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-step-by-step-instructions-section-2-1vsWXYMYBmA) — Peter Chen, 3 分钟, 可扶椅 - [Ba Duan Jin Part 2](https://tai-chi.app/zh/library/ba-duan-jin-part-2-3ME5CldzX7g) — UWTSD Confucius Institute, 3 分钟, 可扶椅 - [(🎧) Zhan Zhuang: 3 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-3-minute-standing-meditation-c16YtiQ_ZZM) — Rooted Practices, 3 分钟, 可扶椅 - [9. Qi Gong - Ba Duan Jin - Holding Up the Heavens](https://tai-chi.app/zh/library/9-qi-gong-ba-duan-jin-holding-up-the-heavens-NoYUAXIYLvY) — Holisticday, 3 分钟, 可扶椅 - [Qigong Warm Up Exercises - Part 3 - for Joint Health - Simon Blow](https://tai-chi.app/zh/library/qigong-warm-up-exercises-part-3-for-joint-health-simon-blow-M4ILjao2E3A) — simonblowqigong, 3 分钟, 可扶椅 - [Seated Qigong with Faye Yip](https://tai-chi.app/zh/library/seated-qigong-with-faye-yip-xntb3T0lQeA) — Qigong Exercises, 3 分钟, 坐式 - [3-Minute Tai Chi Cool Down – Relax • Reset • Restore | 身心放松收功](https://tai-chi.app/zh/library/3-minute-tai-chi-cool-down-relax-reset-restore-WgGuTLfuvbM) — Sifu Amin Wu, 3 分钟, 可扶椅 - [Seated Qi Gong for Clearing Stress at Work](https://tai-chi.app/zh/library/seated-qi-gong-for-clearing-stress-at-work-o2UGXJ1I0CQ) — Lee Holden Videos, 3 分钟, 坐式 - [Tai Chi Exercises: Calming the Waters & Over the Drum](https://tai-chi.app/zh/library/tai-chi-exercises-calming-the-waters-over-the-drum-4PgR8l4n7jY) — re+active therapy & wellness, 3 分钟, 可扶椅 - [Relieve Neck Pain & Stiffness Fast: Simple Qigong Neck Warm-Up](https://tai-chi.app/zh/library/relieve-neck-pain-stiffness-fast-simple-qigong-neck-warm-up-UKFXZt8raHE) — Arrival Qigong, 3 分钟, 可扶椅 - [Tai Chi 24, Forms 1-4 Up to Brush Knee in Mirror Image](https://tai-chi.app/zh/library/tai-chi-24-forms-1-4-up-to-brush-knee-in-mirror-image-whImEkhSazg) — Jenny Lu Yoga+, 3 分钟 - [Pulling Up the Earth - Grounding Exercise](https://tai-chi.app/zh/library/pulling-up-the-earth-grounding-exercise-8s1wWnuFTqc) — John Weiss, MMQ - Certified Qigong Instructor , 3 分钟, 可扶椅 - [3 Minute QiGong Routine - Calming and Relieving Stress](https://tai-chi.app/zh/library/3-minute-qigong-routine-calming-and-relieving-stress-sXiYQG09iAg) — Tim Kellam, 3 分钟, 可扶椅 - [Tai Chi 10 Form, with English Titles](https://tai-chi.app/zh/library/tai-chi-10-form-with-english-titles-P4Z4sQNQtJM) — Robert C. Martin, 3 分钟 - [Ba Duan Jin Qi Gong Section 7](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-section-7-6WgzsBsPdlI) — Peter Chen, 4 分钟 - [Tai Chi 24 Forms 1-2 Back View: Starting & Part the Wild Horse's Mane](https://tai-chi.app/zh/library/tai-chi-24-forms-1-2-back-view-starting-part-the-wild-horse-a1D8w4g0dnM) — Jenny Lu Yoga+, 4 分钟, 可扶椅 - [Tai Chi for Arthritis 1 - Front View (5 of 12)](https://tai-chi.app/zh/library/tai-chi-for-arthritis-1-front-view-5-of-12-CzBagwk5a2w) — Veterans Health Administration, 4 分钟, 可扶椅 - [Seated qigong Routine](https://tai-chi.app/zh/library/seated-qigong-routine-ZGUFWFU8plI) — Qigong Solution, 4 分钟, 坐式 - [Loosen Your Shoulders | Tai Chi Arm Flow](https://tai-chi.app/zh/library/loosen-your-shoulders-tai-chi-arm-flow-hKkKCHA6QTE) — San San Tai Chi, 4 分钟, 可扶椅 - [Seated Tai Chi for Arthritis or joint mobility issues](https://tai-chi.app/zh/library/seated-tai-chi-for-arthritis-or-joint-mobility-issues-WZ9k2uL1DX8) — Heidi Gillis, 4 分钟, 坐式 - [3-Minute Qi Gong Breathing Exercise for Less Stress and More Energy](https://tai-chi.app/zh/library/3-minute-qi-gong-breathing-exercise-for-less-stress-and-more-b9_D-7hj6iU) — Holden QiGong, 4 分钟, 可扶椅 - [[Taichi/Qigong Meditation] Easy for beginners/Breathing exercise/Posture](https://tai-chi.app/zh/library/taichi-qigong-meditation-easy-for-beginners-breathing-exerci-ZkSP8pylIiI) — Aging Gracefully Ottawa / Senior Fitness , 4 分钟, 可扶椅 - [Great Qigong Warm Up Shake exercise technique for relaxation and calming the mind](https://tai-chi.app/zh/library/great-qigong-warm-up-shake-exercise-technique-for-relaxation-VIc7HIyUPbE) — NatureHealth.com.au, 4 分钟, 可扶椅 - [Perth Tai Chi Academy: Cool Down Routine](https://tai-chi.app/zh/library/perth-tai-chi-academy-cool-down-routine-8eieU4GZs1E) — Perth Tai Chi Academy, 4 分钟, 可扶椅 - [Qigong Warm Up Exercises - Part 1 - for Joint Health - Simon Blow](https://tai-chi.app/zh/library/qigong-warm-up-exercises-part-1-for-joint-health-simon-blow-nQke6zgwtz4) — simonblowqigong, 4 分钟, 可扶椅 - [Closing movement Qigong (micro cosmic circuit)](https://tai-chi.app/zh/library/closing-movement-qigong-micro-cosmic-circuit-PZlV8Ock2l8) — Qigong and Mindfulness , 4 分钟, 可扶椅 - [How to do Diaphragmatic Breathing Exercises for Beginners](https://tai-chi.app/zh/library/how-to-do-diaphragmatic-breathing-exercises-for-beginners-9jpchJcKivk) — Michelle Kenway, 4 分钟, 可扶椅 - [Qigong Morning Warm Up Easy Exercise Routine for all ages](https://tai-chi.app/zh/library/qigong-morning-warm-up-easy-exercise-routine-for-all-ages-arxBOBu4EZg) — NatureHealth.com.au, 4 分钟, 可扶椅 - [4 Minute Tai Chi Flow for a Restful Night's Sleep | Bedtime Tai Chi | Begin with Breath Tai Chi](https://tai-chi.app/zh/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 分钟, 可扶椅 - [Stay Active at Home - Strength and balance exercises for older adults](https://tai-chi.app/zh/library/stay-active-at-home-strength-and-balance-exercises-for-older-n8s-8KtfgFM) — The Chartered Society of Physiotherapy, 4 分钟, 可扶椅 - [Single BEST Exercise to Improve BALANCE in Seniors](https://tai-chi.app/zh/library/single-best-exercise-to-improve-balance-in-seniors-lq_4feVsDZk) — Tim Fraticelli - PTProgress, 4 分钟, 可扶椅 - [Tai Chi Qigong Warm up Exercises for the neck and shoulders.](https://tai-chi.app/zh/library/tai-chi-qigong-warm-up-exercises-for-the-neck-and-shoulders-pptljumTpl4) — CCH 360, 4 分钟, 可扶椅 - [Tai Chi 8 Form - Back View | Yang Style | Follow Me Version | 八式太极拳](https://tai-chi.app/zh/library/tai-chi-8-form-back-view-yang-style-follow-me-version-_G7bmGzb63E) — QIGONG TAICHI CENTRE | Yogalily Studio, 4 分钟, 可扶椅 - [8 Form Tai Chi | Yang Style | Follow Me Mirror Version | 八式太极拳](https://tai-chi.app/zh/library/8-form-tai-chi-yang-style-follow-me-mirror-version-EUcxq8eWke8) — QIGONG TAICHI CENTRE | Yogalily Studio, 4 分钟, 可扶椅 - [8 form Tai Chi By Sitan Chen](https://tai-chi.app/zh/library/8-form-tai-chi-by-sitan-chen-GjQ2L0EwPg8) — Sitan Tai Chi & Martial Arts, 4 分钟 - [Tai Chi Yang Style 24 Short Form](https://tai-chi.app/zh/library/tai-chi-yang-style-24-short-form-ZFVEzeXEgSs) — Open the Door to Tai Chi, 4 分钟 - [This Tai Chi Exercise Builds Strength and Balance After 50](https://tai-chi.app/zh/library/this-tai-chi-exercise-builds-strength-and-balance-after-50-ivJ4lYYDw2Q) — Dr. Dave Candy - Physical Therapist, 4 分钟, 可扶椅 - [8 Form Tai Chi (Demo, back view)](https://tai-chi.app/zh/library/8-form-tai-chi-demo-back-view-AthrjolCugA) — Tai Chi iStudio, 4 分钟 - [Yang Tai Chi 24 Form: Lesson 1: Tai Chi Basics the Tai Chi Stance](https://tai-chi.app/zh/library/yang-tai-chi-24-form-lesson-1-tai-chi-basics-the-tai-chi-sta-4ypU-pxfYVw) — Internal Tai Chi, 4 分钟, 可扶椅 - [1 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/1-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-kmbOW6chmlo) — Tai Chi with Dr. Andrew von Plitt, ND, 5 分钟, 可扶椅 - [Qigong Closing Sequence](https://tai-chi.app/zh/library/qigong-closing-sequence-iaI3nKWjEHw) — Wild Oak Wellness, 5 分钟, 可扶椅 - [Tai Chi Cool Down Exercises for Relaxation and Recovery | Tai Chi with MSK](https://tai-chi.app/zh/library/tai-chi-cool-down-exercises-for-relaxation-and-recovery-tai-NMwy-rThUMw) — Memorial Sloan Kettering Cancer Center, 5 分钟, 可扶椅 - [Cloud Hands Tai Chi Tutorial with English Instruction | Tai Chi Qigong | In Focus](https://tai-chi.app/zh/library/cloud-hands-tai-chi-tutorial-with-english-instruction-tai-ch-jGTFq5yaAwU) — QIGONG TAICHI CENTRE | Yogalily Studio, 5 分钟, 可扶椅 ## 怎么设置 最短的设置是十分钟，这是有意的：再往下， 应用就会砍掉六个阶段里的四个，还把剩下的叫做一次练习。 想要真正的五分钟，就从下面的列表里打开一节课， 或者把练习界面切到短片模式，刷四五张卡。 然后[把它放到主屏幕上](https://tai-chi.app/install)。 在这个长度上，「要去找一个浏览器标签页」这点阻力比练习本身还大—— 听着荒唐，却是最稳定地让人停下来的原因。 ## 相关内容 - [每天十分钟太极](https://tai-chi.app/zh/for/ten-minutes) - [零基础也能开始的太极](https://tai-chi.app/zh/for/beginners) - [坐着也能练的太极](https://tai-chi.app/zh/for/seated) - [站桩，站满真正的一分钟](https://tai-chi.app/zh/for/standing-meditation)