Standing · No equipment
Sunrise Flow
Arms
Shoulders
Stand tall with feet shoulder-width apart
Tai Chi exercise guides
Explore standing and seated Tai Chi exercises from the app. Choose a focus zone, compare difficulty and clarity, then watch the movement guide.
Movement guides
Standing · No equipment
Upright Arm Lift
Arms
Shoulders
Stand tall with feet hip-width apart
Standing · No equipment
Side to Side Sway
Legs
Stand with feet wide and bend knees into a horse stance
Standing · No equipment
Blend Circles
Arms
Shoulders
Step the right foot forward into a lunge stance
Standing · No equipment
Side Flow Step
Legs
Arms
Stand with the feet slightly wider than shoulder-distance apart
Standing · No equipment
Standing Arm Wave
Arms
Shoulders
Stand with the feet shoulder-width apart, soften the knees and relax the shoulders
Standing · No equipment
Arm Circles
Arms
Shoulders
Stand tall with feet hip-width apart
Standing · No equipment
Standing Core Reach
Core
Legs
Stand tall with the feet hip-width distance apart and the hands gently clasped overhead
Standing · No equipment
Grounded Closing Stand
Full body
Stand with feet shoulder-width apart
Standing · No equipment
Gentle Head Rotations
Neck
Stand upright with feet hip-width apart
Standing · No equipment
Wrist Circle
Wrists
Arms
Stand tall and extend arms forward
Standing · No equipment
Centered Cross Hands
Arms
Shoulders
Stand with feet shoulder-width apart and knees soft
Standing · No equipment
Floating Cloud Hands
Core
Arms
Stand with feet shoulder-width apart and knees soft
Standing · No equipment
Arm Swings
Arms
Legs
Stand with feet hip-width apart
Standing · No equipment
Pull the Bow Left
Arms
Back
Stand with feet wide and knees slightly bent
Standing · No equipment
Pull the Bow Right
Arms
Back
Stand with feet wide and knees slightly bent
Standing · No equipment
Centered Ball Hold
Arms
Shoulders
Stand with feet apart and knees softly bent
Standing · No equipment
Sky Lift Posture
Arms
Shoulders
Stand upright with palms facing up in front of chest
Standing · No equipment
Lift the Heels 8 Times
Legs
Stand tall with arms relaxed by sides
Standing · No equipment
Easy Punch Flow
Arms
Legs
Stand in a lunge stance with the knees bent
Standing · No equipment
Chest Opening
Shoulders
Back
Stand comfortably with arms by sides
Standing · No equipment
Standing Waist Twist Left
Core
Shoulders
Stand with the feet wide and the knees slightly bent
Standing · No equipment
Standing Waist Twist Right
Core
Shoulders
Stand with the feet wide and the knees slightly bent
Standing · No equipment
Core Drive
Core
Legs
Arms
Stand with feet wide and knees softly bent
Standing · No equipment
Standing Fierce Punch
Arms
Legs
Stand with the feet staggered and the knees bent in a slight lunge
Standing · No equipment
Shoulder Roll
Shoulders
Stand with feet hip-width apart
Standing · No equipment
Lower Back Wave
Back
Legs
Stand with the feet a little wider than shoulder-distance apart and soften the knees
Standing · No equipment
One Leg Balance
Legs
Balance
Stand tall and shift weight onto one leg
Standing · No equipment
Grounding Squat Flow
Legs
Glutes
Stand upright and extend the arms wide
Standing · No equipment
Energy Return Movement
Full body
Stand upright with feet shoulder-width apart and body relaxed
Standing · No equipment
Reach for Stars
Core
Back
Stand with the feet hip width-distance apart
Standing · No equipment
Forward Bend Stretch
Back
Legs
Stand with feet apart
Standing · No equipment
Grounded Twist Flow
Core
Legs
Start in a wide stance with the knees in a squat
Standing · No equipment
Owl Neck Turn
Neck
Stand tall with feet grounded
Standing · No equipment
Oblique March
Core
Legs
Stand tall with feet hip-width apart
Standing · No equipment
Back Step Pull
Legs
Back
Step one foot back and pull your elbows back, drawing your fists toward your body.
Standing · No equipment
High Knee Reach
Legs
Core
Arms
Lift one knee high while reaching both arms up overhead.
Standing · No equipment
Toe Touch Down
Legs
Core
Balance
Lift one leg with a bent knee, then hinge forward and reach your hands toward your toes.
Standing · No equipment
Chest Open Fist
Shoulders
Back
Hold your fists in front of your chest, then open your arms out to the sides and squeeze your shoulder blades together.
Standing · No equipment
Squat Fist Hold
Legs
Glutes
Stand with feet wider than your shoulders and hold your fists in front of you.
Standing · No equipment
Forward Toe Reach
Legs
Core
Extend one straight leg forward onto the heel and reach your hands toward the foot.
Standing · No equipment
Back Body Extend
Back
Shoulders
Stand tall and draw your arms back, opening the shoulders and gently lengthening the body upward.
Standing · No equipment
Cross Arm Hip Swing
Legs
Cross your arms in front of your body and shift your hips and weight from side to side.
Standing · No equipment
Overhead Squat Drop
Legs
Glutes
Shoulders
Raise your arms overhead in a circle and lower into a squat while keeping your chest open.
Standing · No equipment
Relaxed Arm Swing
Arms
Shoulders
Relax your arms in front of your body and swing them calmly out to the sides.
Standing · No equipment
Front Open Arms
Shoulders
Back
Extend your arms in front of you, then open them wide to the sides and gently squeeze the shoulder blades.
Standing · No equipment
Prayer Lift with Breath
Arms
Shoulders
Bring your palms together in front of your chest.
Standing · No equipment
Overhead Twist Reach
Shoulders
Core
Raise your arms overhead, turn your torso to one side and reach upward.
Standing · No equipment
Overhead Pull Down
Arms
Back
Reach your arms up, then bend your elbows and pull them down as if doing a pull-up, squeezing the shoulder blades.
Standing · No equipment
Alternating Arm Raise
Arms
Shoulders
Sweep your arms forward in front of your body.
Standing · No equipment
Knee Lift Flow
Legs
Core
Lift your bent knees one at a time while reaching the opposite elbow toward the raised knee.
Standing · No equipment
Split Stance Arm Flow - Right
Arms
Shoulders
Step one foot forward into a slight lunge with softly bent knees.
Standing · No equipment
Split Stance Arm Flow - Left
Arms
Shoulders
Step the other foot forward into a slight lunge with softly bent knees.
Standing · No equipment
Back Arm Swing - Left
Arms
Shoulders
Rotate your straight arms backward in smooth, continuous circles.
Standing · No equipment
Back Arm Swing - Right
Arms
Shoulders
Rotate your straight arms backward in smooth, continuous circles.
Standing · No equipment
Knee Lift Pull
Legs
Core
Arms
Raise your arms up, then lift one knee and try to touch it with your fingers.
Standing · No equipment
Heel Raise Flow
Legs
Shoulders
Stand with feet parallel and rise onto your toes while raising your straight arms overhead.
Standing · No equipment
Side Lunge Shift
Legs
Glutes
Stand wide, lean your torso forward and place your palms on your knee.
Standing · No equipment
Pull To Hips
Arms
Back
Extend your arms forward or up, then bend your elbows and pull your hands toward your hips, squeezing the shoulder blades.
Standing · No equipment
Chest Opening Reach
Shoulders
Back
Extend your arms forward, then draw them back and out to the sides, opening the shoulders and chest.
Standing · No equipment
Cross Swing Step
Legs
Arms
Step to the side and swing your arms crossing in front of your body.
Standing · No equipment
Overhead Cross Step
Legs
Arms
Take a cross step while raising your arms overhead.
Standing · No equipment
Forward Push Flow
Arms
Shoulders
Shift your weight slightly forward and smoothly push your palms out in front of you.
Standing · No equipment
Arm Swing Back Kick
Legs
Arms
Bend one leg and bring your heel back while swinging your arms.
Standing · No equipment
Back Swing Step
Legs
Arms
Step one foot back while swinging your arms back at the same time.
Standing · No equipment
Fist Side Step
Legs
Hold your fists in front of your body and step to the side into a small squat.
Standing · No equipment
Arm Circles with Back Step
Arms
Shoulders
Legs
Extend your arms forward with fists and make circular movements with straight arms.
Standing · No equipment
Wide Step Open
Legs
Shoulders
Take a wide step forward and open your arms out to the sides.
Standing · No equipment
Wide Step Open Another Side
Legs
Shoulders
Take a wide step forward and open your arms out to the sides.
Standing · No equipment
Side Reach Stretch
Core
Back
Stand with feet shoulder-width apart, one hand on your waist and the other raised overhead.
Standing · No equipment
Side Step Pull Back
Legs
Arms
Step to the side while extending your arms forward.
Standing · No equipment
Side Reach Overhead
Shoulders
Core
Step to the side and raise the opposite arm overhead.
Standing · No equipment
March with Arm Swing
Legs
Arms
March in place, lifting your knees while swinging your arms.
Standing · No equipment
March with Arms Out
Legs
Shoulders
March in place, lifting your knees while extending your straight arms out to the sides.
Standing · No equipment
Side Step Lift
Legs
Glutes
Shoulders
Step to the side into a shallow squat while raising your straight arms overhead and joining your palms.
Standing · No equipment
Back Kick Pull
Legs
Glutes
Arms
Lunge one leg back but keep the foot lifted off the floor while pulling your elbows back and down.
Standing · No equipment
Arm Lift Side Step
Legs
Shoulders
Step to the side while raising your arms up or to shoulder height.
Standing · No equipment
Front Kick Low Clap
Legs
Balance
Arms
Lift one straight leg forward while spreading your arms out to the sides.
Standing · No equipment
Walk And Kick
Legs
Balance
March in place or forward, then after a few steps add a light front kick.
Standing · No equipment
Wide Squat with Clasped Hands
Legs
Glutes
Stand wide with toes turned slightly out and clasp your hands in front of you.
Standing · No equipment
Alternating Shoulder Twists
Shoulders
Core
Stand with feet shoulder-width apart and extend your arms out to the sides, parallel to the floor.
Standing · No equipment
Calf Raise with Soft Punches
Legs
Shoulders
Rise onto your toes while performing short arm strikes at rib height.
Standing · No equipment
Squat with Rising Palm Press
Legs
Shoulders
Lower into a squat with your hands in front of you, then rise and sweep your arms up in an arc.
Standing · No equipment
Wide Stance Twist with Arm Swing
Core
Arms
Stand in a wide stance with slightly bent knees and turn your waist to one side.
Standing · No equipment
Wide Stance Energy Gathering
Legs
Arms
Stand in a wide stance with slightly bent knees and round your arms in front of you as if holding a ball.
Standing · No equipment
Half Squat with Back Arm Lift
Legs
Shoulders
Stand with feet almost together, raise your straight arms overhead and gently arch back.
Standing · No equipment
Wide Stance Hip Circles
Back
Core
Stand wide with slightly bent knees and place your hands on your hips or in front of you.
Standing · No equipment
Full Body Tapping Relaxation
Full body
Relax your body and breathe calmly while lightly tapping your arms and shoulders with your palms.
Standing · No equipment
Walking Arm Swing
Legs
Arms
Stand tall with feet a comfortable distance apart.
Standing · No equipment
Balance Leg Curl Tap
Legs
Balance
Arms
Curl one leg back while raising and bending the same-side arm overhead.
Standing · No equipment
Low Press Side Flow
Legs
Back
Stand wide, hinge forward and stay folded as you shift your torso from one leg to the other.
Standing · No equipment
Toe Lift Reach
Legs
Arms
Lift the toes of one foot, keeping the heel on the floor, and reach one arm forward or up.
Standing · No equipment
Toe Lift Reach Another Side
Legs
Arms
Lift the toes of the other foot and reach the opposite arm forward or up.
Standing · No equipment
Shoulder Reach Stand
Shoulders
Arms
Stand tall with both feet planted and rest the hands on the hips.
Standing · No equipment
Back Step Reach
Legs
Arms
Step one foot back while reaching both arms up overhead.
Standing · No equipment
Front Reach Squat
Legs
Glutes
Extend your arms forward, push your hips back and lower into a squat.
Standing · No equipment
Standing Arm Sweep with Torso Turn
Shoulders
Arms
Stand with feet shoulder-width apart and slowly sweep one straight arm out to the right and left in turn.
Seated · Chair
Seated Arm Circles
Arms
Extend both arms out to the sides and make slow, controlled circles.
Seated · Chair
Seated Torso Twist
Core
Back
Sit tall and slowly rotate your upper body from side to side, letting the movement come from your waist rather than your shoulders.
Seated · Chair
Seated Elbow Squeeze
Arms
Back
Lift your elbows to shoulder height and gently draw them back, squeezing the shoulder blades together before returning to the start.
Seated · Chair
Seated Chest Embrace
Arms
Back
Bring your hands in front of your hips, then open them wide past shoulder height to stretch across the chest.
Seated · Chair
Seated Scissor Arms
Arms
Bring your arms up to shoulder height, then alternate arms up and down in a smooth, steady rhythm.
Seated · Chair
Seated Curl Press
Arms
Start with your fists down by your sides, curl your hands toward your shoulders, then press both arms overhead before reversing the movement to starting position.
Seated · Chair
Seated Fist Curl
Arms
Make gentle fists and curl your hands toward your shoulders, then swing elbows out and up.
Seated · Chair
Seated Fist Raise
Arms
Bring both fists up to shoulder height with a bend in your elbow, then raise them above your head.
Seated · Chair
Seated Front and Back Arm Hold Right
Arms
Reach your right arm forward and your left arm back, then hold the position with a tall posture.
Seated · Chair
Seated Front and Back Arm Hold Left
Arms
Extend your left arm forward and your right arm behind you, holding both arms long and strong.
Seated · Chair
Seated Overhead Press with Wrist Rotation Right
Arms
Core
Create a fist and reach your right arm overhead, gently rotating your wrist and opening your hand, then lower it back down pulling your elbow behind you.
Seated · Chair
Seated Overhead Press with Wrist Rotation Left
Arms
Core
Reach your left arm overhead while turning the wrist forward through the movement, then squeeze your back when you pull the elbow behind you.
Seated · Chair
Chair Boxer Kicks
Legs
Arms
Draw your fists toward your chest.
Seated · Chair
Seated Cross-Body Knee to Elbow
Core
Back
Legs
Bend your elbows and lift your hands to shoulder height.
Seated · Chair
Seated Overhead Reach to Knee Tuck
Arms
Legs
Core
Use a rocking motion to reach both arms overhead while your feet lift off the ground.
Seated · Chair
Seated Twist Touch
Core
Back
Lift your arms up and out with a slight bend in your elbow.
Seated · Chair
Seated Cross Crunch
Core
Legs
Bring your hands to opposite elbows and lift them up to shoulder height.
Seated · Chair
Seated Spinal Twist Right
Core
Back
Move your hands to your chest with your palms together, then fold your upper body down so the tips of your fingers touch the floor.
Seated · Chair
Seated Spinal Twist Left
Core
Back
Keep your right fingertips down and turn slowly to the left, lengthening through your spine as you rotate.
Seated · Chair
Seated Overhead Reach Crunch
Arms
Core
Legs
Reach both arms overhead, then draw them down as you lift both knees toward your chest, gently engaging your core.
Seated · Chair
Seated Cross Reach Right
Arms
Core
Back
Sweep your right arm out then up and across your body toward the opposite foot, then reverse the movement keeping both feet firmly planted.
Seated · Chair
Seated Cross Reach Left
Arms
Core
Back
Extend your left arm across your body toward the opposite foot in one smooth motion, following the hand with your eyes if it feels comfortable.
Seated · Chair
Seated Twist Reach Right
Arms
Core
Back
Bend your left leg and straighten your right.
Seated · Chair
Seated Twist Reach Left
Arms
Core
Back
Extend your left leg and lengthen your right arm toward the left foot.
Seated · Chair
Seated Knee Lift
Legs
Core
Sit tall with both feet supported on the floor.
Seated · Chair
Forward Punching
Arms
Create a fist with your hands and punch straight ahead one arm at a time with smooth, controlled movements.
Seated · Chair
Sit To Stand
Legs
Press through your feet to stand up tall, then slowly lower yourself back into the chair with control.
Seated · Chair
Seated Side Bend
Core
Back
Release your arms down by your sides and reach one arm down with an inhale breath.
Seated · Chair
Seated Bicycle
Legs
Core
Lean back slightly while gripping the chair to lift up your legs.
Seated · Chair
Seated Shoulder Press Toe Touch
Arms
Core
Back
Press both arms overhead, then bend your elbows and pull your arms down.
Seated · Chair
Seated Side Wing Sweep
Arms
Sweep both arms up in front of you, then back down onto your lap in a flowing motion.
Seated · Chair
Seated Palm Raise With Leg Lift
Arms
Legs
Core
Raise one arm in front of you while lifting the same knee.
Seated · Chair
Seated Knee Lift With Breath And Open Arms
Arms
Legs
Core
Cross your arms and lift one knee up toward your chest, then open your arms wide as you straighten the lifted leg.
Seated · Chair
Foot Taps In And Out
Legs
Place your palms on your lap and tap your feet out wide, then bring them back together in a comfortable rhythm.
Seated · Chair
Ankle Circles Right
Legs
Grip the sides of the chair then pull your shoulders up, down, and back to straighten your spine.
Seated · Chair
Ankle Circles Left
Legs
Sit with a tall spine and move your feet in a circular rotation toward the left, making the movement as comfortable and fluid as possible.
Seated · Chair
Straight Leg Reach
Legs
Core
Back
Stabilize your upper body by gripping the sides of the chair.
Seated · Chair
Upward And Forward Press
Arms
Interlace your fingers and flip your palms away from your chest.
Seated · Chair
Open Chest Arm Stretch
Arms
Back
Open the arms wide and gently squeeze the shoulder blades together as you lift through the chest.
Seated · Chair
Energetic Arm Swings
Arms
Slightly bend your elbows and lift one arm up and the other down, then pulse your arms 3 times before alternating.
Seated · Chair
Shoulder Rolls
Arms
Neck
Back
Place your fingers on your shoulders then roll your shoulders up, back, and down in a circular motion.
Seated · Chair
Light Thigh Taps
Legs
Lightly tap along the tops, sides, and inside of your legs with relaxed hands.
Seated · Chair
Seated March
Legs
Core
Bend your elbows and lift one knee, then the other, as if you're marching in place.
Seated · Chair
Arm Reach Pull
Arms
Back
Reach both arms forward, then pull your elbows back as if drawing something toward your chest.
Seated · Chair
Neck Stretch Flow
Neck
Back
Place one hand on your head and slowly tilt your head in that direction, moving only within a comfortable range.
Build from individual movements
Each guide shows the actual app instructions and links to sessions and plans that contain that movement. Use a single guide to understand the steps, then explore the complete sequence.