--- title: 坐式与椅上太极 description: 在椅子上进行的太极与气功，站立平衡内容是被移除而不是变成可选。课程经过核对，无需账号，无需安装任何东西。 url: https://tai-chi.app/zh/for/seated lang: zh source: Tai Chi — https://tai-chi.app/zh --- # 坐着也能练的太极 大多数写给「站不稳」的人的太极，其实只是站式太极加一句道歉：同样的课、同样的口令， 再在最上面写一行「需要的话可以坐着做」。结果就是，你坐在两只脚上，去模仿一套围绕 重心在两脚之间转换而设计的动作。 这里的坐式练习是另一套练习，而不是被削弱的那一套。41 节课全程坐着教，32 节坐站皆可，另有 138 节是站式课程，但扶着椅背做是安全的。 告诉这个应用你坐着练，它就不再给你别的东西。 这不适合谁：如果你能不扶任何东西站上几分钟，站式练习会给你更多，因为单腿支撑的时间 才是平衡训练真正发生的地方。坐下来是「站着不安全」时的正确选择，而不是累的那天可以 挑的一个温柔选项。 ## 练习本身会发生什么变化 行动能力是这个应用问的第一个问题，排在年龄之前，也排在「你想练什么」之前， 而且是唯一一个别的答案无法推翻的答案。选择*坐式*， 那么无论你之后选了什么，每一次练习都会发生四件事。 **强度被限制在「柔和」。**你可以要求「中等」，但你不会得到。 行动能力的上限是一道硬闸门，年龄、经验或偏好的任何组合都抬不起它—— 一个练习稳定、站得住的人，可以把*年龄*上限往上抬一档， 但行动能力的上限永远不动。应用会告诉你是哪一条限制决定了这次练习， 这样被限制的强度就不会看起来像个 bug。 **平衡阶段被整个移除**，而不是换成一个坐着的仿制品。 单腿站立没有诚实的坐式等价物，假装有，正是这个应用存在的目的所要避免的。 那段时间给了气功，权重上调约三分之一，因为躯干控制和左右髋之间的重心转换 确实可以在椅子上练，也值得练。 **「可扶椅」变成硬性的内容筛选条件**， 而不是引擎在选项不够时可以拿去交换的偏好。如果它无法用扶椅安全的素材填满某个阶段， 它就砍掉那个阶段。 **播放器上方的注意事项会变。**结实的椅子、没有轮子、双脚平放在地上。 它们每次练习都出现，而不是只在设置时出现一次，因为出问题的那一次， 往往是你没在留意的那个早上。完整清单在[安全边界](https://tai-chi.app/method#9-safety-scope)里， 上限对照表在 [§5.4](https://tai-chi.app/method#54-safety-ceilings)。 ## 如果你能扶着东西站 还有一个中间档，而且多数来到这一页的人应该选它。*有支撑*的意思是： 你能站，但你想要椅背或台面在伸手可及的地方。 有支撑保留了平衡阶段——这正是它的全部意义——同时把强度限制在柔和， 并套用与坐式练习相同的扶椅安全筛选。你拿到的是站立的训练，架势高度不会向你讨回代价， 而且手边有结实的东西可扶。跌倒之后正在找回信心的人，通常属于这里，而不是椅子上。 选它并不意味着你做出了什么承诺。这个设置存在这台设备的浏览器里， 你可以在一周中间改，改了也不会丢失任何练习记录。 ## 我们不会替它作的宣称 本站所依据的防跌倒试验，研究的是社区居住老年人的站式项目。 把它们的数字搬到一个讲椅上练习的页面上，很容易，但也是错的。 坐式训练练的是它能练的东西——活动范围、躯干控制、重心转换、每天动一动的习惯—— 而支持它作为防跌倒手段的证据，并不是[§4.1](https://tai-chi.app/method#41-falls) 里总结的那些。 这同样不是医疗建议，这个应用也不是临床工具。它不筛查禁忌症，不知道你的诊断， 也看不到你正在做的事是否安全。如果你是因为某种疾病、最近的手术或一次跌倒而坐着练， 开始之前请先问了解你情况的专业人员，并且在出现锐痛、胸痛、头晕 或久不缓解的气短时停下来。 这个应用坦白的地方，在哪里都一样坦白：[证据不支持什么](https://tai-chi.app/method#47-what-the-evidence-does-not-support)是方法说明里的一整节，而不是一条脚注，并且值得在其余一切之前先读。 ## 有三种不同的东西都叫「椅子太极」 第一种是**全程坐着**：你完全不起身， 腿的工作是蹬地和提脚跟，套路由手臂、腰和呼吸带着走。 这一页上的课多数是这一种。站起来这件事不太靠得住的时候用它； 就算靠得住，在状态差的日子里也用它。 第二种是**站在椅子后面**，一只手扶着椅背。 这不是站式练习的缩水版：平衡训练本来就是这样安全地推进的， 手先是每次松开几秒，很久以后才彻底松开。 课程库里这一类比真正的坐式课多得多，所以这一页把两种都列出来： 标着「可扶椅」的课，是一节你可以扶着做的站式课，不是坐式课。 第三种是**轮椅太极**，它是一门自成一格的改编体系， 而不是「坐在轮椅上做坐式太极」——手上的套路是围着轮椅的车架和轮子重新编过的。 这里有三节课明确是这一类。而这三种都不是「正式练习」的热身； 为什么是把站立的部分拿掉、而不是把它兑淡，理由在[§5.4](https://tai-chi.app/method#54-safety-ceilings)。 ## 本页的 211 节课 这里的每一节课都可以坐着做，或扶着椅子做。按时长从短到长排列——七分钟那几节是完整的一次练习，不是试听。 - [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 - [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 - [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 - [Tai Chi Rhythms Weight Shifting](https://tai-chi.app/zh/library/tai-chi-rhythms-weight-shifting-6vAn2uuPHEE) — 1world4me, 1 分钟, 可扶椅 - [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 - [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 - [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 - [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 - [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 - [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 - [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 - [(🎧) 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 - [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 - [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 - [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 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 - [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 - [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 - [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 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 - [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 - [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 - [Tai Chi for Beginners | Qi Gong Warm Up | Dr Paul Lam Technique](https://tai-chi.app/zh/library/tai-chi-for-beginners-qi-gong-warm-up-dr-paul-lam-technique-aFloElusLtQ) — Ann Swanson Wellness, 5 分钟, 可扶椅 - [FIVE MINUTES OF HEALING | QIGONG](https://tai-chi.app/zh/library/five-minutes-of-healing-qigong-r1QtNOYtUFU) — QiYoga With LuChin, 5 分钟, 可扶椅 - [3 Simple Exercises to Improve Balance - How to Improve Balance for Seniors](https://tai-chi.app/zh/library/3-simple-exercises-to-improve-balance-how-to-improve-balance-xWxMYgcadWc) — Holden QiGong, 6 分钟, 可扶椅 - [Wake Up Your Qi | Easy Daily Qigong Routine for Joint Mobility](https://tai-chi.app/zh/library/wake-up-your-qi-easy-daily-qigong-routine-for-joint-mobility-gpLYb8Rwqyo) — Glowpoint Acupuncture, 6 分钟, 可扶椅 - [3 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/3-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-NRUZB9mzo_c) — Tai Chi with Dr. Andrew von Plitt, ND, 6 分钟, 可扶椅 - [Tapping The 'Eight Nests' - Simple Way to Get Rid of Toxins](https://tai-chi.app/zh/library/tapping-the-eight-nests-simple-way-to-get-rid-of-toxins-sTEmaYkbIlU) — Dr. Alex Hui, 6 分钟, 可扶椅 - [Easy Qigong Warm Up😃](https://tai-chi.app/zh/library/easy-qigong-warm-up-FR7-XiyV4rM) — Qigong For Vitality, 6 分钟, 可扶椅 - [Eight Brocades Qigong | 6 Minute Daily Qigong Practice | Follow Me Version](https://tai-chi.app/zh/library/eight-brocades-qigong-6-minute-daily-qigong-practice-follow-9cPYQoB1yik) — QIGONG TAICHI CENTRE | Yogalily Studio, 6 分钟, 可扶椅 - [NECK & SHOULDER STRESS RELEASE | SEATED QIGONG | 5 MINUTE](https://tai-chi.app/zh/library/neck-shoulder-stress-release-seated-qigong-5-minute-2aJ2su6U7Ok) — QiYoga With LuChin, 6 分钟, 坐式 - [Tai Chi for arthritis - back / Riny Gilissen - Ellen Olie](https://tai-chi.app/zh/library/tai-chi-for-arthritis-back-riny-gilissen-ellen-olie-HMyCyL9Uen4) — Janine Wilms, 6 分钟, 可扶椅 - [Tai Chi for Arthritis 1 & 2 - Front View (7 of 12)](https://tai-chi.app/zh/library/tai-chi-for-arthritis-1-2-front-view-7-of-12-YkMu70_Ibd4) — Veterans Health Administration, 7 分钟, 可扶椅 - [Seated Tai Chi (6 mins)](https://tai-chi.app/zh/library/seated-tai-chi-6-mins-KC01DP3z0U0) — WA Centre for Rural Health, 7 分钟, 坐式 - [Tai Chi for Arthritis 1 & 2 - Back View (8 of 12)](https://tai-chi.app/zh/library/tai-chi-for-arthritis-1-2-back-view-8-of-12-1mDBXLrn0SE) — Veterans Health Administration, 7 分钟, 可扶椅 - [RELAX and REFRESH YOURSELF | 5-Minute Qigong Seated STRETCH](https://tai-chi.app/zh/library/relax-and-refresh-yourself-5-minute-qigong-seated-stretch-97id1FcUEJ8) — Qigong Meditation, 7 分钟, 坐式 - [Shibashi - 18 form with instruction - Tai Chi / Qigong](https://tai-chi.app/zh/library/shibashi-18-form-with-instruction-tai-chi-qigong-p-QHJowjU4Y) — Theresa Perry Wellbeing, 7 分钟, 可扶椅 - [Tai Chi Shibashi Full 18 Movements Seated](https://tai-chi.app/zh/library/tai-chi-shibashi-full-18-movements-seated-T2SscwGK4oE) — My Simple Steps, 7 分钟, 坐式 - [7 min Tai Chi Stretch | Cool Down and Ground your Body & Mind | For Beginners | #tai chi on FlowZYM](https://tai-chi.app/zh/library/7-min-tai-chi-stretch-cool-down-and-ground-your-body-mind-fo-av-mExgc_AE) — Elly's Fitness, 7 分钟, 可扶椅 - [Chair Tai Chi](https://tai-chi.app/zh/library/chair-tai-chi-FEcnF6qaCBU) — Concierge Home Care, 8 分钟, 坐式 - [Zhan Zhuang Qi Gong - Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-qi-gong-standing-meditation-3YsVj6Ia0w) — peakhousepractice, 8 分钟, 可扶椅 - [Shibashi - The 18 movements with instruction; Tai Chi/Qigong.](https://tai-chi.app/zh/library/shibashi-the-18-movements-with-instruction-tai-chi-qigong-hHoQhLNaV30) — FreeMeditationInfo, 8 分钟, 可扶椅 - [Tai Chi For Beginners: 7-Minute Routine For A New You](https://tai-chi.app/zh/library/tai-chi-for-beginners-7-minute-routine-for-a-new-you-cEvSqHZIj8w) — Phoenix Mountain Tai Chi, 8 分钟, 可扶椅 - [Tai Chi Balance Flow for Beginners – 8-Min Daily Practice](https://tai-chi.app/zh/library/tai-chi-balance-flow-for-beginners-8-min-daily-practice-Qn04N8QH8d8) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 8 分钟, 可扶椅 - [Tai Chi Exercise For Strength And Balance - Senior Fitness](https://tai-chi.app/zh/library/tai-chi-exercise-for-strength-and-balance-senior-fitness-Ka_7c_7p0GY) — Fitness With Cindy - Senior Workouts , 8 分钟, 可扶椅 - [5 minute Qigong Standing Meditation - Qigong Tree Pose Meditation for Beginners](https://tai-chi.app/zh/library/5-minute-qigong-standing-meditation-qigong-tree-pose-meditat-_TYfLZQz-Pg) — Qigong with Kseny, 8 分钟, 可扶椅 - [5 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/5-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-jp3scPTssXI) — Tai Chi with Dr. Andrew von Plitt, ND, 9 分钟, 可扶椅 - [STANDING QIGONG MEDITATION | ZHAN ZHUANG](https://tai-chi.app/zh/library/standing-qigong-meditation-zhan-zhuang-LxXoCSZ8aM0) — QiYoga With LuChin, 9 分钟, 可扶椅 - [Tai Chi for Beginners: 5 Movements for a Full Mind-Body Reset](https://tai-chi.app/zh/library/tai-chi-for-beginners-5-movements-for-a-full-mind-body-reset-SNJOFupS9V0) — Rooted Alchemy Tai Chi & Qigong, 9 分钟, 可扶椅 - [8 Min Beginner Tai Chi / Qigong 8 Form Practice: Low impact movements for balance & circulation](https://tai-chi.app/zh/library/8-min-beginner-tai-chi-qigong-8-form-practice-low-impact-mov-1MIGxm8tSFc) — Fitscope, 9 分钟, 可扶椅 - [10 Minute Energising Qigong Warm-Up](https://tai-chi.app/zh/library/10-minute-energising-qigong-warm-up-XuavsCtVeCQ) — Qigong with Kseny, 10 分钟, 可扶椅 - [Seated Exercises for Older Adults](https://tai-chi.app/zh/library/seated-exercises-for-older-adults-8BcPHWGQO44) — Dartmouth Health, 10 分钟, 坐式 - [Standing Meditation (Zhan Zhuang) Follow-Along | Boost Your Tai Chi Power and Energy](https://tai-chi.app/zh/library/standing-meditation-zhan-zhuang-follow-along-boost-your-tai-MN6uXBSMt9A) — Internal Tai Chi, 10 分钟, 可扶椅 - [10 minute Qigong Tai Chi Warm Up Exercises | English Instruction](https://tai-chi.app/zh/library/10-minute-qigong-tai-chi-warm-up-exercises-english-instructi-mYQ916xX4Os) — QIGONG TAICHI CENTRE | Yogalily Studio, 10 分钟, 可扶椅 - [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/zh/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 分钟, 可扶椅 - [Tai Chi for Arthritis (Part 2) Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-arthritis-part-2-video-dr-paul-lam-free-lesson-a-fAa84WsUmno) — Dr Paul Lam - Tai Chi Productions, 10 分钟, 可扶椅 - [SEATED TAI CHI for beginners, seniors, over 60s or older adults looking for seated exercise](https://tai-chi.app/zh/library/seated-tai-chi-for-beginners-seniors-over-60s-or-older-adult-G2amZq5HvqA) — Freshfield Fitness TAI CHI ACTIVE, 10 分钟, 坐式 - [10 Minute Qi Gong Evening Exercise](https://tai-chi.app/zh/library/10-minute-qi-gong-evening-exercise-msjuEbtkA8o) — Tyler Trahan, 10 分钟, 可扶椅 - [T’ai Chi for Arthritis | Warm up Exercises (detailed instruction) (HSS)](https://tai-chi.app/zh/library/t-ai-chi-for-arthritis-warm-up-exercises-detailed-instructio-rODiQ0ODsgA) — Hospital for Special Surgery, 11 分钟, 可扶椅 - [Sun Style Tai Chi Warm Up](https://tai-chi.app/zh/library/sun-style-tai-chi-warm-up-GpR7nCRWFZs) — Veterans Health Administration, 11 分钟, 可扶椅 - [18 Chi Quong Shibashi (Tai Chi Qigong 18)](https://tai-chi.app/zh/library/18-chi-quong-shibashi-tai-chi-qigong-18-8_qwK8GykFA) — Tim Mooney, 11 分钟, 可扶椅 - [10-Minute Tai Chi Exercises for Balance & Longevity](https://tai-chi.app/zh/library/10-minute-tai-chi-exercises-for-balance-longevity-o1oM9cZo6UI) — Rooted Alchemy Tai Chi & Qigong, 11 分钟, 可扶椅 - [Seated Tai Chi For Seniors with David-Dorian Ross](https://tai-chi.app/zh/library/seated-tai-chi-for-seniors-with-david-dorian-ross-_V29hE0_oBE) — Tai Chi Made Easy with David-Dorian Ross, 11 分钟, 坐式 - [Tai Chi 5 Minutes a Day Module 01 - Easy for Beginners - the Wave and Embracing the Moon](https://tai-chi.app/zh/library/tai-chi-5-minutes-a-day-module-01-easy-for-beginners-the-wav-cEOS2zoyQw4) — Taiflow, 11 分钟, 可扶椅 - [Warm-Up For Qi Gong Exercises](https://tai-chi.app/zh/library/warm-up-for-qi-gong-exercises-SHtEAduetHc) — Dr. Alex Hui, 11 分钟, 可扶椅 - [Seated Tai Chi Program 1](https://tai-chi.app/zh/library/seated-tai-chi-program-1-EU69w1mOFWk) — CKCHC, 11 分钟, 坐式 - [Tai Chi for Beginners | Warm Up & Flexibility Exercises | Best Instructional Video Tai Chi Series](https://tai-chi.app/zh/library/tai-chi-for-beginners-warm-up-flexibility-exercises-best-ins-R3QM9hB1pPg) — BodyWisdom, 12 分钟, 可扶椅 - [Get Moving With SEATED TAI CHI - Gentle Chair Exercises for Seniors](https://tai-chi.app/zh/library/get-moving-with-seated-tai-chi-gentle-chair-exercises-for-se-ee9JMqhbfws) — Freshfield Fitness TAI CHI ACTIVE, 12 分钟, 坐式 - [Better Balance Tai Chi (for Seniors and Older Adults) - Qigong Set](https://tai-chi.app/zh/library/better-balance-tai-chi-for-seniors-and-older-adults-qigong-s-AhvKWXnRqmg) — Perth Tai Chi Academy, 12 分钟, 可扶椅 - [12 Min TaiChi Balance Exercise 50+ 🌿｜Stronger Legs & Fall Prevention](https://tai-chi.app/zh/library/12-min-taichi-balance-exercise-50-stronger-legs-fall-prevent-ui1SKtkt77w) — Taichi Workout, 12 分钟, 可扶椅 - [Qigong Exercise to Start Your Day - Five Elements Qigong](https://tai-chi.app/zh/library/qigong-exercise-to-start-your-day-five-elements-qigong-rTuJz5uYHMk) — Araya Holistic Pain Management Healthcast, 12 分钟, 可扶椅 - [Standing Meditation Follow Along: Elevate your Tai Chi and Qigong Practice](https://tai-chi.app/zh/library/standing-meditation-follow-along-elevate-your-tai-chi-and-qi-cgJwfJ0iq9s) — Internal Tai Chi, 13 分钟, 可扶椅 - [12 Minute Tai Chi for Balance | Dr Paul Lam Tai Chi for Health](https://tai-chi.app/zh/library/12-minute-tai-chi-for-balance-dr-paul-lam-tai-chi-for-health-0RN1e-_E5Nk) — Ann Swanson Wellness, 13 分钟, 可扶椅 - [10 Min Tai Chi Inspired Full Body Mobility | Improve Health & Ease Joint Pain | No Jumping](https://tai-chi.app/zh/library/10-min-tai-chi-inspired-full-body-mobility-improve-health-ea-6QjH9-Xf6aM) — Lucy Wyndham-Read, 13 分钟, 可扶椅 - [SEATED TAI CHI (10 mins) - (April 2022)](https://tai-chi.app/zh/library/seated-tai-chi-10-mins-april-2022-AyCuUAwdMn8) — Freshfield Fitness TAI CHI ACTIVE, 13 分钟, 坐式 - [Perth Taichi Academy: 18 Taiji Qigong](https://tai-chi.app/zh/library/perth-taichi-academy-18-taiji-qigong-32tH89vBtTs) — Perth Tai Chi Academy, 13 分钟, 可扶椅 - [Five Animals Frolics Qigong (follow me) | Wu Xin Qi | 五禽戏](https://tai-chi.app/zh/library/five-animals-frolics-qigong-follow-me-wu-xin-qi-at48P7E5zRs) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Tai Chi Warm-Up Exercises for Balance and Mobility | Tai Chi with MSK](https://tai-chi.app/zh/library/tai-chi-warm-up-exercises-for-balance-and-mobility-tai-chi-w-pbRvCaz3MnQ) — Memorial Sloan Kettering Cancer Center, 14 分钟, 可扶椅 - [10 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/10-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-x1CJZ5MkuqI) — Tai Chi with Dr. Andrew von Plitt, ND, 14 分钟, 可扶椅 - [Eight Brocades Qigong Practice with English instruction](https://tai-chi.app/zh/library/eight-brocades-qigong-practice-with-english-instruction-BQ42w9NZHfA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Five Animals Qigong with English Instruction | Wu Xin Qi](https://tai-chi.app/zh/library/five-animals-qigong-with-english-instruction-wu-xin-qi-FOQQxtmVBIA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [15 Minute Qigong For Joint Mobility - Full Body Warm Up Exercises](https://tai-chi.app/zh/library/15-minute-qigong-for-joint-mobility-full-body-warm-up-exerci-0oGhBgGjsKM) — Qigong with Kseny, 15 分钟, 可扶椅 - [Top Balance Exercises for Seniors 70+ (Only 1 Min/Day)](https://tai-chi.app/zh/library/top-balance-exercises-for-seniors-70-only-1-min-day-e4HD_5UOjag) — Bob & Brad, 15 分钟, 可扶椅 - [15-minute Workout for Older Adults](https://tai-chi.app/zh/library/15-minute-workout-for-older-adults-Ev6yE55kYGw) — National Institute on Aging, 15 分钟, 可扶椅 - [15 min Seated Tai Chi in a Chair for Seniors, Beginners](https://tai-chi.app/zh/library/15-min-seated-tai-chi-in-a-chair-for-seniors-beginners-dq9lF7Wr2wo) — Itstimefitness, 16 分钟, 坐式 - [Sitting Qigong Routine to Relax and Restore - w/ Jeffrey Chand](https://tai-chi.app/zh/library/sitting-qigong-routine-to-relax-and-restore-w-jeffrey-chand-ppM9FRRX-Uo) — Qigong For Vitality, 16 分钟, 坐式 - [How to Improve Balance | Senior Exercises for Balance](https://tai-chi.app/zh/library/how-to-improve-balance-senior-exercises-for-balance-t2SCv3fhxYs) — Yes2Next, 16 分钟, 可扶椅 - [15-Minute Chair Exercises For Seniors: Simple Seated Workout For Over 60s - Fitness Workout](https://tai-chi.app/zh/library/15-minute-chair-exercises-for-seniors-simple-seated-workout-HwES4OSc9H8) — ElderfitTV Experts In Over 60s Health & Fitness, 17 分钟, 坐式 - [Qigong with Karen: Warm Up & Immune Booster](https://tai-chi.app/zh/library/qigong-with-karen-warm-up-immune-booster-ZL34Q2xjE_Y) — Karen Soo, 17 分钟, 可扶椅 - [15 Minute Qigong for Beginners: Standing Meditation](https://tai-chi.app/zh/library/15-minute-qigong-for-beginners-standing-meditation-joHmJqUID_Y) — Tai Chi & Qigong with David, 17 分钟, 可扶椅 - [10 min Seniors Seated Tai Chi for Beginners | + Progress to Standing - 3 Exercises Holding A Chair](https://tai-chi.app/zh/library/10-min-seniors-seated-tai-chi-for-beginners-progress-to-stan-9jy7uG9yoG0) — Itstimefitness, 17 分钟, 可扶椅 - [Tai Chi Warm Up (2 of 12)](https://tai-chi.app/zh/library/tai-chi-warm-up-2-of-12-mCQdy3sQk30) — Veterans Health Administration, 17 分钟, 可扶椅 - [Tai Chi for Parkinson’s Disease – Balance, Rhythm & Fluidity - 15 min Flow](https://tai-chi.app/zh/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 分钟, 可扶椅 - [15 Minute Seated Tai Chi Flow | Begin with Breath Tai Chi](https://tai-chi.app/zh/library/15-minute-seated-tai-chi-flow-begin-with-breath-tai-chi-skBfcBsnd7E) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 分钟, 坐式 - [Seated Modified Tai Chi for Seniors and Beginners | Mobility](https://tai-chi.app/zh/library/seated-modified-tai-chi-for-seniors-and-beginners-mobility-Jz1wa4dp9Hs) — Itstimefitness, 18 分钟, 坐式 - [Tai Chi for Seniors (50+): Boost Balance & Harmony! 15-min Flow](https://tai-chi.app/zh/library/tai-chi-for-seniors-50-boost-balance-harmony-15-min-flow-sQzGjpataF8) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 19 分钟, 可扶椅 - [Get STRONGER with this Senior Balance and Leg Strength Routine](https://tai-chi.app/zh/library/get-stronger-with-this-senior-balance-and-leg-strength-routi-PLZZxmWReZw) — Taichi Workout, 19 分钟, 可扶椅 - [Sitting Tai Chi and Qigong Wellness Exercises (70% Speed)](https://tai-chi.app/zh/library/sitting-tai-chi-and-qigong-wellness-exercises-70-speed-2gFSOKR64oY) — George Chengxi Bao, 20 分钟, 坐式 - [Seated Tai Chi Exercises For Seniors - Easy to Follow](https://tai-chi.app/zh/library/seated-tai-chi-exercises-for-seniors-easy-to-follow-_lKO03x_5OU) — Tai Chi Made Easy with David-Dorian Ross, 20 分钟, 坐式 - [Tai Chi Qigong 18 Form (Shi Ba Shi) 太極氣功十八式 with Vivien Chao](https://tai-chi.app/zh/library/tai-chi-qigong-18-form-shi-ba-shi-with-vivien-chao-ADVMFVirsjU) — Balance For Life, 20 分钟, 可扶椅 - [15 minute Sunrise Tai Chi - Great For Beginners!](https://tai-chi.app/zh/library/15-minute-sunrise-tai-chi-great-for-beginners-1DeihMgXLDk) — Tai Chi Made Easy with David-Dorian Ross, 20 分钟, 可扶椅 - [Oncology | Tai chi warm-up exercise for beginners | Exercise class | Ascension Saint Thomas](https://tai-chi.app/zh/library/oncology-tai-chi-warm-up-exercise-for-beginners-exercise-cla-oEEMI7mqqL0) — Ascension, 21 分钟, 可扶椅 - [Eight Pieces of Brocade (Ba Duan Jin) | A Qigong Exercise with Brother Dao Hanh](https://tai-chi.app/zh/library/eight-pieces-of-brocade-ba-duan-jin-a-qigong-exercise-with-b-_3hvwHj2aag) — Plum Village App, 22 分钟, 可扶椅 - [SEATED TAI CHI - Gentle Exercise for Seniors, Older Adults and Over 60 (May 2021)](https://tai-chi.app/zh/library/seated-tai-chi-gentle-exercise-for-seniors-older-adults-and-rgjyeS6OByg) — Freshfield Fitness TAI CHI ACTIVE, 22 分钟, 坐式 - [Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-1-by-master-wing-cheung-JHQmY2sLhbI) — Tai Chi Qigong Shibashi, 24 分钟, 可扶椅 - [At home: basic Tai Chi exercises](https://tai-chi.app/zh/library/at-home-basic-tai-chi-exercises-CJf7bVR2qs) — WokinghamBC, 24 分钟, 可扶椅 - [SEATED TAI CHI -session 1](https://tai-chi.app/zh/library/seated-tai-chi-session-1-pYr3JswvMgM) — Cardiff and Vale University Health Board, 24 分钟, 坐式 - [Easy 25-Minute Qi Gong Routine (Introduction to Chinese Five Elements Qi Gong)](https://tai-chi.app/zh/library/easy-25-minute-qi-gong-routine-introduction-to-chinese-five-fADrBXkVruY) — Holden QiGong, 25 分钟, 可扶椅 - [Qigong for Health - Five Element Qigong | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/qigong-for-health-five-element-qigong-dr-paul-lam-free-lesso-T2CGqL1oqR4) — Dr Paul Lam - Tai Chi Productions, 39 分钟, 可扶椅 - [Tai Chi for Arthritis with Dr. Paul Lam](https://tai-chi.app/zh/library/tai-chi-for-arthritis-with-dr-paul-lam-yoN6P9D4yAY) — The New York City Department for the Aging, 42 分钟, 可扶椅 - [Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-beginners-video-dr-paul-lam-free-lesson-and-intr-hIOHGrYCEJ4) — Dr Paul Lam - Tai Chi Productions, 44 分钟, 可扶椅 - [Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-arthritis-video-dr-paul-lam-free-lesson-and-intr-tAOuEpa01j4) — Dr Paul Lam - Tai Chi Productions, 49 分钟, 可扶椅 - [Tai Chi to Help Arthritis with Dr. Paul Lam](https://tai-chi.app/zh/library/tai-chi-to-help-arthritis-with-dr-paul-lam-qj0ft1CQC_4) — Arthritis Society Canada, 82 分钟, 可扶椅 ## 怎么设置 打开练习界面，在行动能力里选*坐式*或*有支撑*， 再选你有多少时间。十分钟是一个真实的选项，不是安慰奖。 其余的一切——强度上限、阶段结构、注意事项——都由这一个答案推导而来。 如果你更想先看看原始素材，[按坐式筛选后的课程库](https://tai-chi.app/library?posture=seated)会显示引擎正在从什么里面挑。 ## 相关内容 - [关节炎与关节僵硬可以练的太极](https://tai-chi.app/zh/for/arthritis) - [零基础也能开始的太极](https://tai-chi.app/zh/for/beginners) - [每天早上都能练的气功](https://tai-chi.app/zh/for/qigong) - [五分钟，在只有五分钟的日子里](https://tai-chi.app/zh/for/five-minutes)