Standing
Beginner

Standing Beginner 30-Day Plan

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

  • 30 days
  • 7 min 30 sec to 9 min a day
  • Short or extended each day
  • No equipment

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 21, adding Arm Swings, Standing Arm Wave, Sunrise Flow 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 9 min per day, using 30 seconds of movement and 15 seconds of preparation per item.

Day 1First Gentle FlowPhase 1 · 10 movements · 7 min 30 sec

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  3. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  4. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  5. Arm Circles

    Difficulty 1/5Clarity 4/530 sec

  6. Lift the Heels 8 Times

    Difficulty 2/5Clarity 4/530 sec

  7. Chest Opening

    Difficulty 1/5Clarity 5/530 sec

  8. Reach for Stars

    Difficulty 2/5Clarity 5/530 sec

  9. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  10. Forward Bend Stretch

    Difficulty 2/5Clarity 3/530 sec
Day 2Wake the ArmsPhase 1 · 12 movements · 9 min

  1. Blend Circles

    Difficulty 2/5Clarity 3/530 sec

  2. Relaxed Arm Swing

    Difficulty 1/5Clarity 5/530 sec

  3. Pull the Bow Left

    Difficulty 2/5Clarity 3/530 sec

  4. Pull the Bow Right

    Difficulty 2/5Clarity 3/530 sec

  5. Split Stance Arm Flow - Right

    Difficulty 2/5Clarity 4/530 sec

  6. Split Stance Arm Flow - Left

    Difficulty 2/5Clarity 4/530 sec

  7. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  8. Side Step Pull Back

    Difficulty 2/5Clarity 4/530 sec

  9. Standing Waist Twist Left

    Difficulty 2/5Clarity 5/530 sec

  10. Standing Waist Twist Right

    Difficulty 2/5Clarity 5/530 sec

  11. Forward Bend Stretch

    Difficulty 2/5Clarity 3/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 3Soft StepsPhase 1 · 12 movements · 9 min

  1. Lower Back Wave

    Difficulty 2/5Clarity 5/530 sec

  2. March with Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Standing Fierce Punch

    Difficulty 2/5Clarity 3/530 sec

  4. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  5. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  6. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  7. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  8. Arm Swing Back Kick

    Difficulty 4/5Clarity 4/530 sec

  9. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  10. Back Body Extend

    Difficulty 1/5Clarity 4/530 sec

  11. Owl Neck Turn

    Difficulty 1/5Clarity 5/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 4Find Your CenterPhase 1 · 12 movements · 9 min

  1. Cross Arm Hip Swing

    Difficulty 2/5Clarity 4/530 sec

  2. Prayer Lift with Breath

    Difficulty 1/5Clarity 5/530 sec

  3. Oblique March

    Difficulty 3/5Clarity 4/530 sec

  4. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  5. Chest Opening Reach

    Difficulty 1/5Clarity 5/530 sec

  6. Wide Stance Hip Circles

    Difficulty 1/5Clarity 5/530 sec

  7. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  8. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  9. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  10. Overhead Pull Down

    Difficulty 1/5Clarity 4/530 sec

  11. Full Body Tapping Relaxation

    Difficulty 1/5Clarity 5/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 5Head-to-Toe EasePhase 1 · 12 movements · 9 min

  1. Sunrise Flow

    Difficulty 1/5Clarity 5/530 sec

  2. Alternating Arm Raise

    Difficulty 1/5Clarity 5/530 sec

  3. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  4. March with Arms Out

    Difficulty 2/5Clarity 4/530 sec

  5. Chest Open Fist

    Difficulty 1/5Clarity 5/530 sec

  6. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  7. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  8. Arm Circles with Back Step

    Difficulty 4/5Clarity 3/530 sec

  9. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 sec

  10. Pull To Hips

    Difficulty 2/5Clarity 5/530 sec

  11. Centered Ball Hold

    Difficulty 1/5Clarity 4/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 6Rest & BreathePhase 1 · 12 movements · 9 min

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Forward Push Flow

    Difficulty 1/5Clarity 5/530 sec

  3. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  4. Walking Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  5. Centered Cross Hands

    Difficulty 1/5Clarity 4/530 sec

  6. Arm Swings

    Difficulty 2/5Clarity 4/530 sec

  7. Sky Lift Posture

    Difficulty 1/5Clarity 5/530 sec

  8. Lift the Heels 8 Times

    Difficulty 2/5Clarity 4/530 sec

  9. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  10. Chest Opening

    Difficulty 1/5Clarity 5/530 sec

  11. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 7Morning CurrentPhase 2 · 12 movements · 9 min

  1. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  2. Relaxed Arm Swing

    Difficulty 1/5Clarity 5/530 sec

  3. Standing Fierce Punch

    Difficulty 2/5Clarity 3/530 sec

  4. Front Open Arms

    Difficulty 1/5Clarity 4/530 sec

  5. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  6. Back Body Extend

    Difficulty 1/5Clarity 4/530 sec

  7. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  8. Toe Touch Down

    Difficulty 4/5Clarity 3/530 sec

  9. Wide Stance Hip Circles

    Difficulty 1/5Clarity 5/530 sec

  10. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  11. Reach for Stars

    Difficulty 2/5Clarity 5/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec

Extended version: 12 min 45 sec to 15 min 45 sec per day, using 30 seconds of movement and 15 seconds of preparation per item.

Day 1First Gentle FlowPhase 1 · 21 movements · 15 min 45 sec

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  3. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  4. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  5. Arm Circles

    Difficulty 1/5Clarity 4/530 sec

  6. Arm Swings

    Difficulty 2/5Clarity 4/530 sec

  7. Standing Arm Wave

    Difficulty 1/5Clarity 4/530 sec

  8. Sunrise Flow

    Difficulty 1/5Clarity 5/530 sec

  9. Centered Ball Hold

    Difficulty 1/5Clarity 4/530 sec

  10. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

  11. Sky Lift Posture

    Difficulty 1/5Clarity 5/530 sec

  12. Centered Cross Hands

    Difficulty 1/5Clarity 4/530 sec

  13. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  14. Side Flow Step

    Difficulty 3/5Clarity 4/530 sec

  15. Side to Side Sway

    Difficulty 2/5Clarity 4/530 sec

  16. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec

  17. Lift the Heels 8 Times

    Difficulty 2/5Clarity 4/530 sec

  18. Chest Opening

    Difficulty 1/5Clarity 5/530 sec

  19. Reach for Stars

    Difficulty 2/5Clarity 5/530 sec

  20. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  21. Forward Bend Stretch

    Difficulty 2/5Clarity 3/530 sec
Day 2Wake the ArmsPhase 1 · 17 movements · 12 min 45 sec

  1. Blend Circles

    Difficulty 2/5Clarity 3/530 sec

  2. Relaxed Arm Swing

    Difficulty 1/5Clarity 5/530 sec

  3. Pull the Bow Left

    Difficulty 2/5Clarity 3/530 sec

  4. Pull the Bow Right

    Difficulty 2/5Clarity 3/530 sec

  5. Split Stance Arm Flow - Right

    Difficulty 2/5Clarity 4/530 sec

  6. Split Stance Arm Flow - Left

    Difficulty 2/5Clarity 4/530 sec

  7. Shoulder Reach Stand

    Difficulty 1/5Clarity 5/530 sec

  8. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  9. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  10. Overhead Pull Down

    Difficulty 1/5Clarity 4/530 sec

  11. Pull To Hips

    Difficulty 2/5Clarity 5/530 sec

  12. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  13. Side Step Pull Back

    Difficulty 2/5Clarity 4/530 sec

  14. Standing Waist Twist Left

    Difficulty 2/5Clarity 5/530 sec

  15. Standing Waist Twist Right

    Difficulty 2/5Clarity 5/530 sec

  16. Forward Bend Stretch

    Difficulty 2/5Clarity 3/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 3Soft StepsPhase 1 · 17 movements · 12 min 45 sec

  1. Lower Back Wave

    Difficulty 2/5Clarity 5/530 sec

  2. March with Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Standing Fierce Punch

    Difficulty 2/5Clarity 3/530 sec

  4. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  5. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  6. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  7. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  8. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 sec

  9. Wide Step Open

    Difficulty 2/5Clarity 3/530 sec

  10. Wide Step Open Another Side

    Difficulty 2/5Clarity 3/530 sec

  11. Front Open Arms

    Difficulty 1/5Clarity 4/530 sec

  12. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  13. Arm Swing Back Kick

    Difficulty 4/5Clarity 4/530 sec

  14. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  15. Back Body Extend

    Difficulty 1/5Clarity 4/530 sec

  16. Owl Neck Turn

    Difficulty 1/5Clarity 5/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 4Find Your CenterPhase 1 · 17 movements · 12 min 45 sec

  1. Cross Arm Hip Swing

    Difficulty 2/5Clarity 4/530 sec

  2. Prayer Lift with Breath

    Difficulty 1/5Clarity 5/530 sec

  3. Oblique March

    Difficulty 3/5Clarity 4/530 sec

  4. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  5. Chest Opening Reach

    Difficulty 1/5Clarity 5/530 sec

  6. Wide Stance Hip Circles

    Difficulty 1/5Clarity 5/530 sec

  7. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  8. Alternating Shoulder Twists

    Difficulty 1/5Clarity 5/530 sec

  9. Calf Raise with Soft Punches

    Difficulty 1/5Clarity 5/530 sec

  10. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  11. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  12. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  13. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  14. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  15. Overhead Pull Down

    Difficulty 1/5Clarity 4/530 sec

  16. Full Body Tapping Relaxation

    Difficulty 1/5Clarity 5/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 5Head-to-Toe EasePhase 1 · 17 movements · 12 min 45 sec

  1. Sunrise Flow

    Difficulty 1/5Clarity 5/530 sec

  2. Alternating Arm Raise

    Difficulty 1/5Clarity 5/530 sec

  3. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  4. March with Arms Out

    Difficulty 2/5Clarity 4/530 sec

  5. Chest Open Fist

    Difficulty 1/5Clarity 5/530 sec

  6. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  7. Pull the Bow Left

    Difficulty 2/5Clarity 3/530 sec

  8. Pull the Bow Right

    Difficulty 2/5Clarity 3/530 sec

  9. Standing Waist Twist Left

    Difficulty 2/5Clarity 5/530 sec

  10. Standing Waist Twist Right

    Difficulty 2/5Clarity 5/530 sec

  11. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  12. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  13. Arm Circles with Back Step

    Difficulty 4/5Clarity 3/530 sec

  14. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 sec

  15. Pull To Hips

    Difficulty 2/5Clarity 5/530 sec

  16. Centered Ball Hold

    Difficulty 1/5Clarity 4/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 6Rest & BreathePhase 1 · 17 movements · 12 min 45 sec

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Forward Push Flow

    Difficulty 1/5Clarity 5/530 sec

  3. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  4. Walking Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  5. Centered Cross Hands

    Difficulty 1/5Clarity 4/530 sec

  6. Arm Swings

    Difficulty 2/5Clarity 4/530 sec

  7. Split Stance Arm Flow - Right

    Difficulty 2/5Clarity 4/530 sec

  8. Split Stance Arm Flow - Left

    Difficulty 2/5Clarity 4/530 sec

  9. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  10. Side Step Pull Back

    Difficulty 2/5Clarity 4/530 sec

  11. Shoulder Reach Stand

    Difficulty 1/5Clarity 5/530 sec

  12. Sky Lift Posture

    Difficulty 1/5Clarity 5/530 sec

  13. Lift the Heels 8 Times

    Difficulty 2/5Clarity 4/530 sec

  14. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  15. Chest Opening

    Difficulty 1/5Clarity 5/530 sec

  16. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 7Morning CurrentPhase 2 · 17 movements · 12 min 45 sec

  1. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  2. Relaxed Arm Swing

    Difficulty 1/5Clarity 5/530 sec

  3. Standing Fierce Punch

    Difficulty 2/5Clarity 3/530 sec

  4. Front Open Arms

    Difficulty 1/5Clarity 4/530 sec

  5. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  6. Back Body Extend

    Difficulty 1/5Clarity 4/530 sec

  7. Wide Step Open

    Difficulty 2/5Clarity 3/530 sec

  8. Wide Step Open Another Side

    Difficulty 2/5Clarity 3/530 sec

  9. Oblique March

    Difficulty 3/5Clarity 4/530 sec

  10. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  11. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  12. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  13. Toe Touch Down

    Difficulty 4/5Clarity 3/530 sec

  14. Wide Stance Hip Circles

    Difficulty 1/5Clarity 5/530 sec

  15. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  16. Reach for Stars

    Difficulty 2/5Clarity 5/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 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.

Get it on Google PlayDownload on the App Store
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

Read about this practice

Choose your next session or plan

Explore other standing sequences from the app. Open each preview to compare the movements and difficulty before starting.