Seated
Expert

Seated Expert 30-Day Plan

A 30-day seated practice with a expert sequence and a short or extended version of each day.

  • 30 days
  • 7 min 30 sec a day
  • Short or extended each day
  • Chair

What changes in the extended version?

The extended version adds movements within the day’s sequence. It keeps the same practice day and preserves the original order of its short-version movements.

On day 1, the short version has 10 movements. The extended version has 14, adding Upward And Forward Press, Seated Knee Lift, Seated Overhead Reach Crunch and other movements.

The first 7 days

Open a day to see every movement in its original order. Open a movement for its guide.

Daily session version

Short version: 7 min 30 sec to 7 min 30 sec per day, using 30 seconds of movement and 15 seconds of preparation per item.

Day 1Easing Into MotionPhase 1 · 10 movements · 7 min 30 sec

  1. Seated Torso Twist

    Difficulty 2/5Clarity 5/530 sec

  2. Chair Boxer Kicks

    Difficulty 2/5Clarity 4/530 sec

  3. Seated Cross-Body Knee to Elbow

    Difficulty 2/5Clarity 4/530 sec

  4. Seated Twist Reach Right

    Difficulty 2/5Clarity 4/530 sec

  5. Seated Twist Reach Left

    Difficulty 2/5Clarity 4/530 sec

  6. Straight Leg Reach

    Difficulty 1/5Clarity 5/530 sec

  7. Forward Punching

    Difficulty 2/5Clarity 5/530 sec

  8. Seated Knee Lift With Breath And Open Arms

    Difficulty 1/5Clarity 5/530 sec

  9. Neck Stretch Flow

    Difficulty 1/5Clarity 5/530 sec

  10. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 2Wake Up the ArmsPhase 1 · 10 movements · 7 min 30 sec

  1. Seated Fist Raise

    Difficulty 2/5Clarity 5/530 sec

  2. Sit To Stand

    Difficulty 5/5Clarity 5/530 sec

  3. Upward And Forward Press

    Difficulty 1/5Clarity 5/530 sec

  4. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  5. Foot Taps In And Out

    Difficulty 1/5Clarity 5/530 sec

  6. Seated Twist Reach Right

    Difficulty 2/5Clarity 4/530 sec

  7. Seated Twist Reach Left

    Difficulty 2/5Clarity 4/530 sec

  8. Seated Cross-Body Knee to Elbow

    Difficulty 2/5Clarity 4/530 sec

  9. Seated March

    Difficulty 1/5Clarity 5/530 sec

  10. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 3Find Your CenterPhase 1 · 10 movements · 7 min 30 sec

  1. Seated Chest Embrace

    Difficulty 1/5Clarity 5/530 sec

  2. Seated Side Wing Sweep

    Difficulty 2/5Clarity 3/530 sec

  3. Seated Cross Crunch

    Difficulty 3/5Clarity 4/530 sec

  4. Seated Side Bend

    Difficulty 1/5Clarity 5/530 sec

  5. Seated Front and Back Arm Hold Right

    Difficulty 2/5Clarity 4/530 sec

  6. Seated Front and Back Arm Hold Left

    Difficulty 2/5Clarity 4/530 sec

  7. Seated Bicycle

    Difficulty 5/5Clarity 4/530 sec

  8. Energetic Arm Swings

    Difficulty 1/5Clarity 5/530 sec

  9. Shoulder Rolls

    Difficulty 3/5Clarity 5/530 sec

  10. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 4Happy LegsPhase 1 · 10 movements · 7 min 30 sec

  1. Seated Fist Raise

    Difficulty 2/5Clarity 5/530 sec

  2. Seated Palm Raise With Leg Lift

    Difficulty 2/5Clarity 4/530 sec

  3. Seated Spinal Twist Right

    Difficulty 1/5Clarity 4/530 sec

  4. Seated Spinal Twist Left

    Difficulty 1/5Clarity 4/530 sec

  5. Seated Overhead Reach to Knee Tuck

    Difficulty 4/5Clarity 3/530 sec

  6. Open Chest Arm Stretch

    Difficulty 1/5Clarity 5/530 sec

  7. Ankle Circles Right

    Difficulty 1/5Clarity 5/530 sec

  8. Ankle Circles Left

    Difficulty 1/5Clarity 5/530 sec

  9. Arm Reach Pull

    Difficulty 2/5Clarity 4/530 sec

  10. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 5Head-to-Toe FlowPhase 1 · 10 movements · 7 min 30 sec

  1. Seated Curl Press

    Difficulty 2/5Clarity 4/530 sec

  2. Seated Side Wing Sweep

    Difficulty 2/5Clarity 3/530 sec

  3. Chair Boxer Kicks

    Difficulty 2/5Clarity 4/530 sec

  4. Seated Side Bend

    Difficulty 1/5Clarity 5/530 sec

  5. Seated Bicycle

    Difficulty 5/5Clarity 4/530 sec

  6. Seated Cross Crunch

    Difficulty 3/5Clarity 4/530 sec

  7. Seated Overhead Reach to Knee Tuck

    Difficulty 4/5Clarity 3/530 sec

  8. Straight Leg Reach

    Difficulty 1/5Clarity 5/530 sec

  9. Shoulder Rolls

    Difficulty 3/5Clarity 5/530 sec

  10. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 6Slow & SoftPhase 1 · 10 movements · 7 min 30 sec

  1. Seated Fist Curl

    Difficulty 1/5Clarity 4/530 sec

  2. Energetic Arm Swings

    Difficulty 1/5Clarity 5/530 sec

  3. Straight Leg Reach

    Difficulty 1/5Clarity 5/530 sec

  4. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  5. Seated Twist Reach Right

    Difficulty 2/5Clarity 4/530 sec

  6. Seated Twist Reach Left

    Difficulty 2/5Clarity 4/530 sec

  7. Foot Taps In And Out

    Difficulty 1/5Clarity 5/530 sec

  8. Forward Punching

    Difficulty 2/5Clarity 5/530 sec

  9. Arm Reach Pull

    Difficulty 2/5Clarity 4/530 sec

  10. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 7Morning StretchPhase 2 · 10 movements · 7 min 30 sec

  1. Seated Fist Raise

    Difficulty 2/5Clarity 5/530 sec

  2. Seated Cross Crunch

    Difficulty 3/5Clarity 4/530 sec

  3. Seated Front and Back Arm Hold Right

    Difficulty 2/5Clarity 4/530 sec

  4. Seated Front and Back Arm Hold Left

    Difficulty 2/5Clarity 4/530 sec

  5. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  6. Upward And Forward Press

    Difficulty 1/5Clarity 5/530 sec

  7. Sit To Stand

    Difficulty 5/5Clarity 5/530 sec

  8. Seated Palm Raise With Leg Lift

    Difficulty 2/5Clarity 4/530 sec

  9. Neck Stretch Flow

    Difficulty 1/5Clarity 5/530 sec

  10. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec

Extended version: 10 min 30 sec to 10 min 30 sec per day, using 30 seconds of movement and 15 seconds of preparation per item.

Day 1Easing Into MotionPhase 1 · 14 movements · 10 min 30 sec

  1. Seated Torso Twist

    Difficulty 2/5Clarity 5/530 sec

  2. Chair Boxer Kicks

    Difficulty 2/5Clarity 4/530 sec

  3. Upward And Forward Press

    Difficulty 1/5Clarity 5/530 sec

  4. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  5. Seated Overhead Reach Crunch

    Difficulty 4/5Clarity 4/530 sec

  6. Foot Taps In And Out

    Difficulty 1/5Clarity 5/530 sec

  7. Seated Cross-Body Knee to Elbow

    Difficulty 2/5Clarity 4/530 sec

  8. Seated Twist Reach Right

    Difficulty 2/5Clarity 4/530 sec

  9. Seated Twist Reach Left

    Difficulty 2/5Clarity 4/530 sec

  10. Straight Leg Reach

    Difficulty 1/5Clarity 5/530 sec

  11. Forward Punching

    Difficulty 2/5Clarity 5/530 sec

  12. Seated Knee Lift With Breath And Open Arms

    Difficulty 1/5Clarity 5/530 sec

  13. Neck Stretch Flow

    Difficulty 1/5Clarity 5/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 2Wake Up the ArmsPhase 1 · 14 movements · 10 min 30 sec

  1. Seated Fist Raise

    Difficulty 2/5Clarity 5/530 sec

  2. Sit To Stand

    Difficulty 5/5Clarity 5/530 sec

  3. Upward And Forward Press

    Difficulty 1/5Clarity 5/530 sec

  4. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  5. Foot Taps In And Out

    Difficulty 1/5Clarity 5/530 sec

  6. Seated Twist Reach Right

    Difficulty 2/5Clarity 4/530 sec

  7. Seated Twist Reach Left

    Difficulty 2/5Clarity 4/530 sec

  8. Seated Cross-Body Knee to Elbow

    Difficulty 2/5Clarity 4/530 sec

  9. Seated Overhead Reach Crunch

    Difficulty 4/5Clarity 4/530 sec

  10. Seated Shoulder Press Toe Touch

    Difficulty 3/5Clarity 3/530 sec

  11. Seated Twist Touch

    Difficulty 3/5Clarity 4/530 sec

  12. Seated Knee Lift With Breath And Open Arms

    Difficulty 1/5Clarity 5/530 sec

  13. Seated March

    Difficulty 1/5Clarity 5/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 3Find Your CenterPhase 1 · 14 movements · 10 min 30 sec

  1. Seated Chest Embrace

    Difficulty 1/5Clarity 5/530 sec

  2. Seated Side Wing Sweep

    Difficulty 2/5Clarity 3/530 sec

  3. Seated Cross Crunch

    Difficulty 3/5Clarity 4/530 sec

  4. Forward Punching

    Difficulty 2/5Clarity 5/530 sec

  5. Seated Twist Touch

    Difficulty 3/5Clarity 4/530 sec

  6. Seated Overhead Press with Wrist Rotation Right

    Difficulty 1/5Clarity 4/530 sec

  7. Seated Overhead Press with Wrist Rotation Left

    Difficulty 1/5Clarity 4/530 sec

  8. Seated Side Bend

    Difficulty 1/5Clarity 5/530 sec

  9. Seated Front and Back Arm Hold Right

    Difficulty 2/5Clarity 4/530 sec

  10. Seated Front and Back Arm Hold Left

    Difficulty 2/5Clarity 4/530 sec

  11. Seated Bicycle

    Difficulty 5/5Clarity 4/530 sec

  12. Energetic Arm Swings

    Difficulty 1/5Clarity 5/530 sec

  13. Shoulder Rolls

    Difficulty 3/5Clarity 5/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 4Happy LegsPhase 1 · 14 movements · 10 min 30 sec

  1. Seated Fist Raise

    Difficulty 2/5Clarity 5/530 sec

  2. Seated Palm Raise With Leg Lift

    Difficulty 2/5Clarity 4/530 sec

  3. Seated Spinal Twist Right

    Difficulty 1/5Clarity 4/530 sec

  4. Seated Spinal Twist Left

    Difficulty 1/5Clarity 4/530 sec

  5. Seated Overhead Reach to Knee Tuck

    Difficulty 4/5Clarity 3/530 sec

  6. Open Chest Arm Stretch

    Difficulty 1/5Clarity 5/530 sec

  7. Ankle Circles Right

    Difficulty 1/5Clarity 5/530 sec

  8. Ankle Circles Left

    Difficulty 1/5Clarity 5/530 sec

  9. Seated Overhead Press with Wrist Rotation Right

    Difficulty 1/5Clarity 4/530 sec

  10. Seated Overhead Press with Wrist Rotation Left

    Difficulty 1/5Clarity 4/530 sec

  11. Sit To Stand

    Difficulty 5/5Clarity 5/530 sec

  12. Seated Shoulder Press Toe Touch

    Difficulty 3/5Clarity 3/530 sec

  13. Arm Reach Pull

    Difficulty 2/5Clarity 4/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 5Head-to-Toe FlowPhase 1 · 14 movements · 10 min 30 sec

  1. Seated Curl Press

    Difficulty 2/5Clarity 4/530 sec

  2. Seated Side Wing Sweep

    Difficulty 2/5Clarity 3/530 sec

  3. Chair Boxer Kicks

    Difficulty 2/5Clarity 4/530 sec

  4. Seated Side Bend

    Difficulty 1/5Clarity 5/530 sec

  5. Seated Twist Reach Right

    Difficulty 2/5Clarity 4/530 sec

  6. Seated Twist Reach Left

    Difficulty 2/5Clarity 4/530 sec

  7. Seated Spinal Twist Right

    Difficulty 1/5Clarity 4/530 sec

  8. Seated Spinal Twist Left

    Difficulty 1/5Clarity 4/530 sec

  9. Seated Bicycle

    Difficulty 5/5Clarity 4/530 sec

  10. Seated Cross Crunch

    Difficulty 3/5Clarity 4/530 sec

  11. Seated Overhead Reach to Knee Tuck

    Difficulty 4/5Clarity 3/530 sec

  12. Straight Leg Reach

    Difficulty 1/5Clarity 5/530 sec

  13. Shoulder Rolls

    Difficulty 3/5Clarity 5/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 6Slow & SoftPhase 1 · 14 movements · 10 min 30 sec

  1. Seated Fist Curl

    Difficulty 1/5Clarity 4/530 sec

  2. Energetic Arm Swings

    Difficulty 1/5Clarity 5/530 sec

  3. Straight Leg Reach

    Difficulty 1/5Clarity 5/530 sec

  4. Seated Cross Reach Right

    Difficulty 1/5Clarity 4/530 sec

  5. Seated Cross Reach Left

    Difficulty 1/5Clarity 4/530 sec

  6. Chair Boxer Kicks

    Difficulty 2/5Clarity 4/530 sec

  7. Seated Knee Lift With Breath And Open Arms

    Difficulty 1/5Clarity 5/530 sec

  8. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  9. Seated Twist Reach Right

    Difficulty 2/5Clarity 4/530 sec

  10. Seated Twist Reach Left

    Difficulty 2/5Clarity 4/530 sec

  11. Foot Taps In And Out

    Difficulty 1/5Clarity 5/530 sec

  12. Forward Punching

    Difficulty 2/5Clarity 5/530 sec

  13. Arm Reach Pull

    Difficulty 2/5Clarity 4/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec
Day 7Morning StretchPhase 2 · 14 movements · 10 min 30 sec

  1. Seated Fist Raise

    Difficulty 2/5Clarity 5/530 sec

  2. Seated Knee Lift With Breath And Open Arms

    Difficulty 1/5Clarity 5/530 sec

  3. Seated Twist Touch

    Difficulty 3/5Clarity 4/530 sec

  4. Seated Side Wing Sweep

    Difficulty 2/5Clarity 3/530 sec

  5. Energetic Arm Swings

    Difficulty 1/5Clarity 5/530 sec

  6. Seated Cross Crunch

    Difficulty 3/5Clarity 4/530 sec

  7. Seated Front and Back Arm Hold Right

    Difficulty 2/5Clarity 4/530 sec

  8. Seated Front and Back Arm Hold Left

    Difficulty 2/5Clarity 4/530 sec

  9. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  10. Upward And Forward Press

    Difficulty 1/5Clarity 5/530 sec

  11. Sit To Stand

    Difficulty 5/5Clarity 5/530 sec

  12. Seated Palm Raise With Leg Lift

    Difficulty 2/5Clarity 4/530 sec

  13. Neck Stretch Flow

    Difficulty 1/5Clarity 5/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec

Days 8–30 are in the app

Continue the plan in the Tai Chi app, with every movement on video and your progress day by day.

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How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

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