Standing Intermediate 30-Day Plan
A 30-day standing practice with a intermediate 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 Standing Waist Twist Left, Standing Waist Twist Right, Core Drive 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: 9 min to 9 min per day, using 30 seconds of movement and 15 seconds of preparation per item.
Day 1Steady Opening
Day 2Arm Control
Day 3Powered Steps
Day 4Core in Focus
Day 5The Complete Round
Day 6Midway Rest
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 1Steady Opening
Day 2Arm Control
Day 3Powered Steps
Day 4Core in Focus
Day 5The Complete Round
Day 6Midway Rest
Day 7Flowing Forward
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
- 7 Basic Tai Chi Movements for Beginners
- 7 Common Tai Chi Mistakes Beginners Can Check at Home
- Tai Chi vs Qigong: Key Differences, Similarities, and Which Is Better for Beginners?
Choose your next session or plan
Explore other standing sequences from the app. Open each preview to compare the movements and difficulty before starting.