Seniors · Limited Mobility · Recovery
Quick answer: A free 28-day plan you do entirely from a chair — 18 seated movements, about 5-10 minutes a day, guided step by step in the Tai Chi Coach app.
Built for limited mobility, recovery, and low-energy days. No standing, no floor work, no equipment beyond a sturdy chair.
Breath, joints, and a tall seated posture. You learn the warm-ups and the opening form. Around 4-6 minutes a day, ending with a review on day 7.
Upper-body flows. Cloud Hands and Parting the Wild Horse's Mane join the routine so movements start to link together. Review on day 14.
Seated tai chi forms. White Crane Spreads Wings, Single Whip, and Drawing the Bow build the full vocabulary. Review on day 21.
Longer sequences. Everything connects into one calm routine of about 8 minutes, finishing with Graduation on day 28.
All 28 days are performed from a chair. Nothing asks you to stand or use the floor.
About 4-6 minutes at the start, growing to roughly 8 minutes in week 4.
Warm-ups, seven tai chi forms adapted for a chair, and a calm close.
Each day is guided with video and audio cues. A printable calendar is below.
Every day mixes warm-ups, main forms, and a close. These are the movements the plan draws from.
Curious about one of them? Read the background on White Crane Spreads Wings.
The plan builds in one direction: first you get comfortable sitting tall and breathing slowly, then the arms start to flow, then the classic tai chi shapes arrive, and finally everything joins into a single routine.
Days 7, 14, and 21 are review days — the same material, no new movements — so nothing piles up. Day 28 is a Graduation session that runs through the whole sequence you have built.
If a day feels like too much, repeat the day before instead. Consistency matters more than finishing on schedule.
No. All 28 days are done from a chair. The plan uses 18 seated movements, from warm-ups like Seated Shoulder Circles to forms such as Seated Cloud Hands, so you never have to stand or get down on the floor.
About 4-6 minutes in the first weeks and up to roughly 8 minutes by week 4, as the sequences get longer. Day 1 has 7 movements; day 28 has 15.
It is built for limited mobility, recovery, and low-energy days — including seniors, people returning from illness or injury, and anyone who finds standing practice too demanding. No experience is needed.
A sturdy chair without arms, and enough room to extend your arms to the sides. No mat, shoes, or props are required.
Same 28-day structure, different track. The standing plan uses 45 movements and asks you to bear weight on your legs; this one uses 18 movements performed entirely seated. You choose the seated track when you set up your plan in the app.
Yes. Many people use the chair track to rebuild confidence and then move to the standing plan. You can change track in the app whenever you want, and repeat any week as often as you like.
Move without pain and keep your breathing natural. Stop if you feel dizzy or short of breath. If you have a health condition or are recovering from surgery, check with your doctor or physiotherapist before you start.
Print the 28-day chair plan and tick off each day.
Open the 28-day chair PDF →