Tai Chi workouts and plans
Explore complete Tai Chi sessions and 30-day plans. Compare standing and seated practice, see the actual movements, and choose a sequence that fits your time.
Single sessions
Choose one complete sequence for today.
Gentle Morning Warm-Up
A gentle morning routine to awaken your body with flowing movements and gentle stretches.
Core & Center Flow
Focus on strengthening your core with controlled movements and mindful breathing.
Legs & Grounding Strength
Build lower body strength and stability through grounding movements and leg exercises.
Balance & Coordination
Enhance your balance and coordination with intermediate-level movements and stability work.
Upper Body Opener
Open and strengthen your upper body with gentle arm movements and posture exercises.
Back & Spine Relief
Relieve tension in your back and spine with gentle stretches and mobility movements.
Full Body Tai Chi Flow
A complete intermediate flow combining all aspects of Tai Chi for full body harmony.
Power & Breath
Build power and improve breathing with dynamic movements and energy cultivation.
Posture & Chest Relief
Improve your posture and open your chest with gentle upper body movements.
Seated Sunrise Flow
A gentle full-body chair routine to loosen the shoulders, ease the spine, and get moving — all from your seat.
Chair Strength & Twist
A livelier seated session working your core, waist twists, and legs with flowing chair movements.
30-day plans
Thirty practice days, each in a short and an extended version.
Standing Beginner 30-Day Plan
A 30-day standing practice with a beginner sequence and a short or extended version of each day.
Standing Easy 30-Day Plan
A 30-day standing practice with a easy sequence and a short or extended version of each day.
Standing Intermediate 30-Day Plan
A 30-day standing practice with a intermediate sequence and a short or extended version of each day.
Standing Advanced 30-Day Plan
A 30-day standing practice with a advanced sequence and a short or extended version of each day.
Standing Expert 30-Day Plan
A 30-day standing practice with a expert sequence and a short or extended version of each day.
Seated Beginner 30-Day Plan
A 30-day seated practice with a beginner sequence and a short or extended version of each day.
Seated Easy 30-Day Plan
A 30-day seated practice with a easy sequence and a short or extended version of each day.
Seated Intermediate 30-Day Plan
A 30-day seated practice with a intermediate sequence and a short or extended version of each day.
Seated Advanced 30-Day Plan
A 30-day seated practice with a advanced sequence and a short or extended version of each day.
Seated Expert 30-Day Plan
A 30-day seated practice with a expert sequence and a short or extended version of each day.
Time estimates use 30 seconds of movement and 15 seconds of preparation per exercise. For plans, the time filter matches at least one short day; expanded days take longer.
Know what you are choosing
A session is one complete sequence. A 30-day plan contains a sequence for each practice day, with short and extended options. Open any movement to read its instructions and compare difficulty and clarity.