Standing
Easy

Standing Easy 30-Day Plan

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

  • 30 days
  • 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 12 movements. The extended version has 17, adding Easy Punch Flow, Standing Waist Twist Left, Standing Waist Twist Right 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: 9 min to 9 min per day, using 30 seconds of movement and 15 seconds of preparation per item.

Day 1Fresh Start FlowPhase 1 · 12 movements · 9 min

  1. Sunrise Flow

    Difficulty 1/5Clarity 5/530 sec

  2. Cross Arm Hip Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  4. Front Open Arms

    Difficulty 1/5Clarity 4/530 sec

  5. Pull the Bow Left

    Difficulty 2/5Clarity 3/530 sec

  6. Pull the Bow Right

    Difficulty 2/5Clarity 3/530 sec

  7. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  8. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  9. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  10. Overhead Pull Down

    Difficulty 1/5Clarity 4/530 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 2Morning ArmsPhase 1 · 12 movements · 9 min

  1. Centered Cross Hands

    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. Split Stance Arm Flow - Right

    Difficulty 2/5Clarity 4/530 sec

  5. Split Stance Arm Flow - Left

    Difficulty 2/5Clarity 4/530 sec

  6. Shoulder Reach Stand

    Difficulty 1/5Clarity 5/530 sec

  7. Back Swing Step

    Difficulty 3/5Clarity 4/530 sec

  8. Toe Lift Reach

    Difficulty 3/5Clarity 3/530 sec

  9. Toe Lift Reach Another Side

    Difficulty 3/5Clarity 3/530 sec

  10. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  11. Chest Opening

    Difficulty 1/5Clarity 5/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 3Step by StepPhase 1 · 12 movements · 9 min

  1. Arm Swings

    Difficulty 2/5Clarity 4/530 sec

  2. March with Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  4. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 sec

  5. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  6. Back Step Pull

    Difficulty 3/5Clarity 3/530 sec

  7. Chest Opening Reach

    Difficulty 1/5Clarity 5/530 sec

  8. Arm Swing Back Kick

    Difficulty 4/5Clarity 4/530 sec

  9. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  10. Alternating Shoulder Twists

    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 4Center AwakensPhase 1 · 12 movements · 9 min

  1. Lower Back Wave

    Difficulty 2/5Clarity 5/530 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. High Knee Reach

    Difficulty 3/5Clarity 4/530 sec

  6. Wide Stance Hip Circles

    Difficulty 1/5Clarity 5/530 sec

  7. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  8. Toe Touch Down

    Difficulty 4/5Clarity 3/530 sec

  9. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  10. Standing Core Reach

    Difficulty 3/5Clarity 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
Day 5Full-Body SunrisePhase 1 · 12 movements · 9 min

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Alternating Arm Raise

    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. March with Arms Out

    Difficulty 2/5Clarity 4/530 sec

  6. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  7. Overhead Pull Down

    Difficulty 1/5Clarity 4/530 sec

  8. Arm Circles with Back Step

    Difficulty 4/5Clarity 3/530 sec

  9. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 sec

  10. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 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 6Soft LandingPhase 1 · 12 movements · 9 min

  1. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  2. Forward Push Flow

    Difficulty 1/5Clarity 5/530 sec

  3. Sky Lift Posture

    Difficulty 1/5Clarity 5/530 sec

  4. Full Body Tapping Relaxation

    Difficulty 1/5Clarity 5/530 sec

  5. Lift the Heels 8 Times

    Difficulty 2/5Clarity 4/530 sec

  6. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  7. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  8. Side to Side Sway

    Difficulty 2/5Clarity 4/530 sec

  9. Owl Neck Turn

    Difficulty 1/5Clarity 5/530 sec

  10. Centered Ball Hold

    Difficulty 1/5Clarity 4/530 sec

  11. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 7Clear Sky FlowPhase 2 · 12 movements · 9 min

  1. Blend Circles

    Difficulty 2/5Clarity 3/530 sec

  2. Walking Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Chest Opening Reach

    Difficulty 1/5Clarity 5/530 sec

  4. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  5. Wide Step Open

    Difficulty 2/5Clarity 3/530 sec

  6. Wide Step Open Another Side

    Difficulty 2/5Clarity 3/530 sec

  7. Cross Swing Step

    Difficulty 3/5Clarity 4/530 sec

  8. Balance Leg Curl Tap

    Difficulty 4/5Clarity 4/530 sec

  9. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  10. Back Step Pull

    Difficulty 3/5Clarity 3/530 sec

  11. Centered Ball Hold

    Difficulty 1/5Clarity 4/530 sec

  12. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec

Extended version: 12 min 45 sec to 13 min 30 sec per day, using 30 seconds of movement and 15 seconds of preparation per item.

Day 1Fresh Start FlowPhase 1 · 17 movements · 12 min 45 sec

  1. Sunrise Flow

    Difficulty 1/5Clarity 5/530 sec

  2. Cross Arm Hip Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  4. Front Open Arms

    Difficulty 1/5Clarity 4/530 sec

  5. Pull the Bow Left

    Difficulty 2/5Clarity 3/530 sec

  6. Pull the Bow Right

    Difficulty 2/5Clarity 3/530 sec

  7. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  8. Standing Waist Twist Left

    Difficulty 2/5Clarity 5/530 sec

  9. Standing Waist Twist Right

    Difficulty 2/5Clarity 5/530 sec

  10. Core Drive

    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. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  14. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  15. Overhead Pull Down

    Difficulty 1/5Clarity 4/530 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 2Morning ArmsPhase 1 · 17 movements · 12 min 45 sec

  1. Centered Cross Hands

    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. Split Stance Arm Flow - Right

    Difficulty 2/5Clarity 4/530 sec

  5. Split Stance Arm Flow - Left

    Difficulty 2/5Clarity 4/530 sec

  6. Shoulder Reach Stand

    Difficulty 1/5Clarity 5/530 sec

  7. Pull To Hips

    Difficulty 2/5Clarity 5/530 sec

  8. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  9. Side Step Pull Back

    Difficulty 2/5Clarity 4/530 sec

  10. Knee Lift Pull

    Difficulty 3/5Clarity 4/530 sec

  11. Cross Swing Step

    Difficulty 3/5Clarity 4/530 sec

  12. Back Swing Step

    Difficulty 3/5Clarity 4/530 sec

  13. Toe Lift Reach

    Difficulty 3/5Clarity 3/530 sec

  14. Toe Lift Reach Another Side

    Difficulty 3/5Clarity 3/530 sec

  15. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  16. Chest Opening

    Difficulty 1/5Clarity 5/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 3Step by StepPhase 1 · 17 movements · 12 min 45 sec

  1. Arm Swings

    Difficulty 2/5Clarity 4/530 sec

  2. March with Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  4. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 sec

  5. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  6. Back Step Pull

    Difficulty 3/5Clarity 3/530 sec

  7. Wide Step Open

    Difficulty 2/5Clarity 3/530 sec

  8. Wide Step Open Another Side

    Difficulty 2/5Clarity 3/530 sec

  9. Fist Side Step

    Difficulty 3/5Clarity 4/530 sec

  10. Arm Lift Side Step

    Difficulty 3/5Clarity 4/530 sec

  11. Half Squat with Back Arm Lift

    Difficulty 3/5Clarity 4/530 sec

  12. Chest Opening Reach

    Difficulty 1/5Clarity 5/530 sec

  13. Arm Swing Back Kick

    Difficulty 4/5Clarity 4/530 sec

  14. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  15. Alternating Shoulder Twists

    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 4Center AwakensPhase 1 · 17 movements · 12 min 45 sec

  1. Lower Back Wave

    Difficulty 2/5Clarity 5/530 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. High Knee Reach

    Difficulty 3/5Clarity 4/530 sec

  6. Wide Stance Hip Circles

    Difficulty 1/5Clarity 5/530 sec

  7. Chest Open Fist

    Difficulty 1/5Clarity 5/530 sec

  8. Side Reach Stretch

    Difficulty 3/5Clarity 4/530 sec

  9. Back Body Extend

    Difficulty 1/5Clarity 4/530 sec

  10. Calf Raise with Soft Punches

    Difficulty 1/5Clarity 5/530 sec

  11. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  12. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  13. Toe Touch Down

    Difficulty 4/5Clarity 3/530 sec

  14. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  15. Standing Core Reach

    Difficulty 3/5Clarity 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
Day 5Full-Body SunrisePhase 1 · 17 movements · 12 min 45 sec

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Alternating Arm Raise

    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. March with Arms Out

    Difficulty 2/5Clarity 4/530 sec

  6. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  7. Standing Waist Twist Left

    Difficulty 2/5Clarity 5/530 sec

  8. Standing Waist Twist Right

    Difficulty 2/5Clarity 5/530 sec

  9. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  10. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  11. Front Open Arms

    Difficulty 1/5Clarity 4/530 sec

  12. Overhead Pull Down

    Difficulty 1/5Clarity 4/530 sec

  13. Arm Circles with Back Step

    Difficulty 4/5Clarity 3/530 sec

  14. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 sec

  15. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 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 6Soft LandingPhase 1 · 17 movements · 12 min 45 sec

  1. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  2. Forward Push Flow

    Difficulty 1/5Clarity 5/530 sec

  3. Sky Lift Posture

    Difficulty 1/5Clarity 5/530 sec

  4. Full Body Tapping Relaxation

    Difficulty 1/5Clarity 5/530 sec

  5. Lift the Heels 8 Times

    Difficulty 2/5Clarity 4/530 sec

  6. Upright Arm Lift

    Difficulty 1/5Clarity 3/530 sec

  7. Standing Fierce Punch

    Difficulty 2/5Clarity 3/530 sec

  8. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  9. Split Stance Arm Flow - Right

    Difficulty 2/5Clarity 4/530 sec

  10. Split Stance Arm Flow - Left

    Difficulty 2/5Clarity 4/530 sec

  11. Pull To Hips

    Difficulty 2/5Clarity 5/530 sec

  12. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  13. Side to Side Sway

    Difficulty 2/5Clarity 4/530 sec

  14. Owl Neck Turn

    Difficulty 1/5Clarity 5/530 sec

  15. Centered Ball Hold

    Difficulty 1/5Clarity 4/530 sec

  16. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec
Day 7Clear Sky FlowPhase 2 · 17 movements · 12 min 45 sec

  1. Blend Circles

    Difficulty 2/5Clarity 3/530 sec

  2. Walking Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Chest Opening Reach

    Difficulty 1/5Clarity 5/530 sec

  4. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  5. Wide Step Open

    Difficulty 2/5Clarity 3/530 sec

  6. Wide Step Open Another Side

    Difficulty 2/5Clarity 3/530 sec

  7. Side Step Pull Back

    Difficulty 2/5Clarity 4/530 sec

  8. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  9. Alternating Shoulder Twists

    Difficulty 1/5Clarity 5/530 sec

  10. Shoulder Reach Stand

    Difficulty 1/5Clarity 5/530 sec

  11. Knee Lift Flow

    Difficulty 3/5Clarity 4/530 sec

  12. Cross Swing Step

    Difficulty 3/5Clarity 4/530 sec

  13. Balance Leg Curl Tap

    Difficulty 4/5Clarity 4/530 sec

  14. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  15. Back Step Pull

    Difficulty 3/5Clarity 3/530 sec

  16. Centered Ball Hold

    Difficulty 1/5Clarity 4/530 sec

  17. Wide Stance Twist with Arm Swing

    Difficulty 1/5Clarity 5/530 sec

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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