Standing
Expert

Standing Expert 30-Day Plan

A 30-day standing practice with a expert 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 Split Stance Arm Flow - Right, Split Stance Arm Flow - Left, Knee Lift Pull 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 1Master's OpeningPhase 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. Overhead Squat Drop

    Difficulty 5/5Clarity 4/530 sec

  5. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  6. Knee Lift Flow

    Difficulty 3/5Clarity 4/530 sec

  7. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  8. Arm Swing Back Kick

    Difficulty 4/5Clarity 4/530 sec

  9. Side Step Pull Back

    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
Day 2Arms of Iron SilkPhase 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. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  4. Arm Circles with Back Step

    Difficulty 4/5Clarity 3/530 sec

  5. Shoulder Reach Stand

    Difficulty 1/5Clarity 5/530 sec

  6. Back Swing Step

    Difficulty 3/5Clarity 4/530 sec

  7. Standing Arm Sweep with Torso Turn

    Difficulty 5/5Clarity 4/530 sec

  8. March with Arms Out

    Difficulty 2/5Clarity 4/530 sec

  9. Back Kick Pull

    Difficulty 5/5Clarity 4/530 sec

  10. Front Open Arms

    Difficulty 1/5Clarity 4/530 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 3Unstoppable StepsPhase 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. Standing Fierce Punch

    Difficulty 2/5Clarity 3/530 sec

  4. Side Step Lift

    Difficulty 5/5Clarity 4/530 sec

  5. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  6. Fist Side Step

    Difficulty 3/5Clarity 4/530 sec

  7. Front Kick Low Clap

    Difficulty 5/5Clarity 4/530 sec

  8. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  9. Toe Touch Down

    Difficulty 4/5Clarity 3/530 sec

  10. Grounded Twist Flow

    Difficulty 3/5Clarity 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 4Center of SteelPhase 1 · 12 movements · 9 min

  1. Lower Back Wave

    Difficulty 2/5Clarity 5/530 sec

  2. Walking Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  4. Forward Toe Reach

    Difficulty 4/5Clarity 3/530 sec

  5. Wide Stance Hip Circles

    Difficulty 1/5Clarity 5/530 sec

  6. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  7. Wide Squat with Clasped Hands

    Difficulty 5/5Clarity 4/530 sec

  8. Chest Opening Reach

    Difficulty 1/5Clarity 5/530 sec

  9. Wide Stance Energy Gathering

    Difficulty 5/5Clarity 4/530 sec

  10. Back Body Extend

    Difficulty 1/5Clarity 4/530 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 5Total-Body MasteryPhase 1 · 12 movements · 9 min

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Cross Arm Hip Swing

    Difficulty 2/5Clarity 4/530 sec

  3. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  4. Squat with Rising Palm Press

    Difficulty 5/5Clarity 4/530 sec

  5. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  6. Walk And Kick

    Difficulty 3/5Clarity 4/530 sec

  7. Low Press Side Flow

    Difficulty 5/5Clarity 4/530 sec

  8. Side Step Pull Back

    Difficulty 2/5Clarity 4/530 sec

  9. Arm Circles with Back Step

    Difficulty 4/5Clarity 3/530 sec

  10. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 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 6The Master RestsPhase 1 · 12 movements · 9 min

  1. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  2. Prayer Lift with Breath

    Difficulty 1/5Clarity 5/530 sec

  3. Sky Lift Posture

    Difficulty 1/5Clarity 5/530 sec

  4. March with Arms Out

    Difficulty 2/5Clarity 4/530 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. Forward Bend Stretch

    Difficulty 2/5Clarity 3/530 sec

  10. Blend Circles

    Difficulty 2/5Clarity 3/530 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 7Effortless PowerPhase 2 · 12 movements · 9 min

  1. Side Flow Step

    Difficulty 3/5Clarity 4/530 sec

  2. March with Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  4. Back Step Reach

    Difficulty 5/5Clarity 3/530 sec

  5. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  6. Knee Lift Pull

    Difficulty 3/5Clarity 4/530 sec

  7. Front Reach Squat

    Difficulty 5/5Clarity 4/530 sec

  8. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  9. Toe Touch Down

    Difficulty 4/5Clarity 3/530 sec

  10. Grounded Twist Flow

    Difficulty 3/5Clarity 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

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 1Master's OpeningPhase 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. Overhead Squat Drop

    Difficulty 5/5Clarity 4/530 sec

  5. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  6. Knee Lift Flow

    Difficulty 3/5Clarity 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. Knee Lift Pull

    Difficulty 3/5Clarity 4/530 sec

  10. Pull To Hips

    Difficulty 2/5Clarity 5/530 sec

  11. Cross Swing Step

    Difficulty 3/5Clarity 4/530 sec

  12. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  13. Arm Swing Back Kick

    Difficulty 4/5Clarity 4/530 sec

  14. Side Step Pull Back

    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
Day 2Arms of Iron SilkPhase 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. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  4. Arm Circles with Back Step

    Difficulty 4/5Clarity 3/530 sec

  5. Shoulder Reach Stand

    Difficulty 1/5Clarity 5/530 sec

  6. Back Swing Step

    Difficulty 3/5Clarity 4/530 sec

  7. Balance Leg Curl Tap

    Difficulty 4/5Clarity 4/530 sec

  8. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  9. Toe Lift Reach

    Difficulty 3/5Clarity 3/530 sec

  10. Toe Lift Reach Another Side

    Difficulty 3/5Clarity 3/530 sec

  11. Overhead Pull Down

    Difficulty 1/5Clarity 4/530 sec

  12. Standing Arm Sweep with Torso Turn

    Difficulty 5/5Clarity 4/530 sec

  13. March with Arms Out

    Difficulty 2/5Clarity 4/530 sec

  14. Back Kick Pull

    Difficulty 5/5Clarity 4/530 sec

  15. Front Open Arms

    Difficulty 1/5Clarity 4/530 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 3Unstoppable StepsPhase 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. Standing Fierce Punch

    Difficulty 2/5Clarity 3/530 sec

  4. Side Step Lift

    Difficulty 5/5Clarity 4/530 sec

  5. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  6. Fist Side Step

    Difficulty 3/5Clarity 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. High Knee Reach

    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. Front Kick Low Clap

    Difficulty 5/5Clarity 4/530 sec

  13. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  14. Toe Touch Down

    Difficulty 4/5Clarity 3/530 sec

  15. Grounded Twist Flow

    Difficulty 3/5Clarity 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 4Center of SteelPhase 1 · 17 movements · 12 min 45 sec

  1. Lower Back Wave

    Difficulty 2/5Clarity 5/530 sec

  2. Walking Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Standing Core Reach

    Difficulty 3/5Clarity 5/530 sec

  4. Forward Toe Reach

    Difficulty 4/5Clarity 3/530 sec

  5. Wide Stance Hip Circles

    Difficulty 1/5Clarity 5/530 sec

  6. Side Reach Overhead

    Difficulty 1/5Clarity 4/530 sec

  7. Arm Swing Back Kick

    Difficulty 4/5Clarity 4/530 sec

  8. Alternating Shoulder Twists

    Difficulty 1/5Clarity 5/530 sec

  9. Pull the Bow Left

    Difficulty 2/5Clarity 3/530 sec

  10. Pull the Bow Right

    Difficulty 2/5Clarity 3/530 sec

  11. Side Reach Stretch

    Difficulty 3/5Clarity 4/530 sec

  12. Wide Squat with Clasped Hands

    Difficulty 5/5Clarity 4/530 sec

  13. Chest Opening Reach

    Difficulty 1/5Clarity 5/530 sec

  14. Wide Stance Energy Gathering

    Difficulty 5/5Clarity 4/530 sec

  15. Back Body Extend

    Difficulty 1/5Clarity 4/530 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 5Total-Body MasteryPhase 1 · 17 movements · 12 min 45 sec

  1. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  2. Cross Arm Hip Swing

    Difficulty 2/5Clarity 4/530 sec

  3. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  4. Squat with Rising Palm Press

    Difficulty 5/5Clarity 4/530 sec

  5. Overhead Twist Reach

    Difficulty 2/5Clarity 4/530 sec

  6. Walk And Kick

    Difficulty 3/5Clarity 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. Pull To Hips

    Difficulty 2/5Clarity 5/530 sec

  10. Cross Swing Step

    Difficulty 3/5Clarity 4/530 sec

  11. Overhead Cross Step

    Difficulty 2/5Clarity 4/530 sec

  12. Low Press Side Flow

    Difficulty 5/5Clarity 4/530 sec

  13. Side Step Pull Back

    Difficulty 2/5Clarity 4/530 sec

  14. Arm Circles with Back Step

    Difficulty 4/5Clarity 3/530 sec

  15. Heel Raise Flow

    Difficulty 1/5Clarity 5/530 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 6The Master RestsPhase 1 · 17 movements · 12 min 45 sec

  1. Wrist Circle

    Difficulty 1/5Clarity 4/530 sec

  2. Prayer Lift with Breath

    Difficulty 1/5Clarity 5/530 sec

  3. Sky Lift Posture

    Difficulty 1/5Clarity 5/530 sec

  4. March with Arms Out

    Difficulty 2/5Clarity 4/530 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 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. Chest Open Fist

    Difficulty 1/5Clarity 5/530 sec

  11. Floating Cloud Hands

    Difficulty 2/5Clarity 4/530 sec

  12. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  13. Side to Side Sway

    Difficulty 2/5Clarity 4/530 sec

  14. Forward Bend Stretch

    Difficulty 2/5Clarity 3/530 sec

  15. Blend Circles

    Difficulty 2/5Clarity 3/530 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 7Effortless PowerPhase 2 · 17 movements · 12 min 45 sec

  1. Side Flow Step

    Difficulty 3/5Clarity 4/530 sec

  2. March with Arm Swing

    Difficulty 2/5Clarity 4/530 sec

  3. Easy Punch Flow

    Difficulty 2/5Clarity 3/530 sec

  4. Back Step Reach

    Difficulty 5/5Clarity 3/530 sec

  5. Side Lunge Shift

    Difficulty 2/5Clarity 4/530 sec

  6. Knee Lift Pull

    Difficulty 3/5Clarity 4/530 sec

  7. Back Step Pull

    Difficulty 3/5Clarity 3/530 sec

  8. Back Swing Step

    Difficulty 3/5Clarity 4/530 sec

  9. Fist Side Step

    Difficulty 3/5Clarity 4/530 sec

  10. Wide Step Open

    Difficulty 2/5Clarity 3/530 sec

  11. Wide Step Open Another Side

    Difficulty 2/5Clarity 3/530 sec

  12. Front Reach Squat

    Difficulty 5/5Clarity 4/530 sec

  13. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  14. Toe Touch Down

    Difficulty 4/5Clarity 3/530 sec

  15. Grounded Twist Flow

    Difficulty 3/5Clarity 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

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

Read about this practice

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