Standing
Intermediate

Full Body Tai Chi Flow

A complete intermediate flow combining all aspects of Tai Chi for full body harmony.

  • 9 min
  • 12 movements
  • No equipment
  • Difficulty 1–4/5
Focus zonesArmsShouldersLegsCoreBackGlutesBalanceFull body

The complete sequence

  1. Sunrise Flow

    Difficulty 1/5Clarity 5/530 sec

  2. Side Flow Step

    Difficulty 3/5Clarity 4/530 sec

  3. Standing Arm Wave

    Difficulty 1/5Clarity 4/530 sec

  4. Floating Cloud Hands

    Difficulty 2/5Clarity 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. Core Drive

    Difficulty 2/5Clarity 5/530 sec

  8. Grounding Squat Flow

    Difficulty 3/5Clarity 3/530 sec

  9. One Leg Balance

    Difficulty 4/5Clarity 4/530 sec

  10. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  11. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  12. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

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