Seated Intermediate 30-Day Plan
A 30-day seated practice with a intermediate 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 Seated Side Bend, Forward Punching, Seated Knee Lift and other movements.
The first 7 days
Open a day to see every movement in its original order. Open a movement for its guide.
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 Motion
Day 2Wake Up the Arms
Day 3Find Your Center
Day 4Happy Legs
Day 5Head-to-Toe Flow
Day 6Slow & Soft
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 Motion
Day 2Wake Up the Arms
Day 3Find Your Center
Day 4Happy Legs
Day 5Head-to-Toe Flow
Day 6Slow & Soft
Day 7Morning Stretch
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.
Read about this practice
- Seated Tai Chi Leg Exercises: Taps, Circles, and Lifts
- Tai Chi Balance Exercises: Weight Shifts Before One-Leg Holds
- Tai Chi at Home: Space, Chair, Shoes, and Screen Setup
Choose your next session or plan
Explore other seated sequences from the app. Open each preview to compare the movements and difficulty before starting.