Tai Chi Exercises PDF: A Free Printable Workout for Beginners

If you are looking for a simple Tai Chi exercises PDF you can print and follow today, this page gives you exactly that: a set of beginner-friendly movements you can do standing or seated, explained one by one below. The free PDF you can download is our 28-day Tai Chi challenge — the same beginner exercises this page walks through, laid out day by day so you have a plan to follow instead of just a single page of moves. There is no sign-up required to view it.

Download the free Tai Chi PDF

Key takeaways

• The PDF is completely free: no sign-up, no email, and no hidden cost to view or print it.
• Eight beginner movements are explained below, each doable in one or two minutes.
• Every exercise works standing with support nearby, or fully seated in a chair.
• No equipment is needed — just a small clear space and, optionally, a sturdy chair.
• According to the NCCIH, regular Tai Chi practice may support balance, mobility, and stress management.

What's inside the free PDF

The download turns the exercises below into a 28-day plan: the same movements, spread across four weekly blocks so you build the habit gradually instead of trying to remember everything on day one. Inside you will find a day-by-day checklist, the core movements introduced in order, and a short safety notes summary.

8 beginner Tai Chi exercises

Work through these slowly, in order, breathing normally throughout. Each can be repeated for 6-8 slow reps or held for the time suggested.

1. Rooting stance (1 minute). Stand with feet hip-width apart, knees soft, weight spread evenly through both feet. This is the starting and ending position for every other movement.
2. Weight shifting. Shift your weight slowly from one leg to the other without moving your feet, letting the hip lead the movement. Repeat 6-8 times each side.
3. Cloud hands. Step side to side in small steps while your hands trace slow circles in front of the body, one rising as the other sinks. Repeat for about a minute.
4. Parting the wild horse's mane. Shift onto one leg, then open the arms apart in a soft diagonal stretch as you shift onto the other leg. Repeat 6-8 times, alternating sides.
5. Grasp the bird's tail. A gentle push-and-pull motion with the arms, weight shifting forward and back. Repeat 6-8 slow reps.
6. Single whip. Turn the waist, extend one arm out to the side with an open hand while the other hand stays close to the body. Hold briefly, then return. Repeat 4-6 times.
7. Brush knee. Step forward, sweeping one hand past the knee while the other pushes gently forward. Repeat 6-8 times, alternating sides.
8. Closing form (1 minute). Return to the rooting stance, rest both palms on the lower belly, and take five slow breaths before finishing.

Standing or seated: adapting the routine

Every movement above can be done from a chair. Keep the same arm patterns and the same slow pace, and let your feet "walk" gently in place instead of stepping across the room for movements like cloud hands or brush knee. For weight-shifting movements, simply lean your torso's weight from one hip to the other while seated. Nothing about the sequence or its benefits changes — it is simply a lower-impact way to reach the same movements, and a sensible starting point if standing balance is not yet reliable or if you are recovering from an illness or injury.

Safety notes

• Keep support within reach if practising standing — a sturdy chair, counter, or wall.
• No pain. A mild working sensation is fine; sharp pain is not. Shorten the movement or stop if it appears.
• Move slowly and smoothly. Tai Chi is not a stretch-to-the-limit practice; stay well within a comfortable range.
• Check with your doctor first if you have heart conditions, balance problems, recent surgery, or a history of falls.

Want a full guided program instead?

These eight exercises and the free PDF give you a solid start. If you would rather have each day planned for you, with variations and illustrated printable cards, our guided 28-day program builds directly on these same movements.

If you would like the same movements organised into a printable day-by-day calendar, see the 28-day Tai Chi challenge PDF. Prefer a routine built specifically around walking? Try the free Tai Chi Walking PDF.

Frequently asked questions

Is there a free Tai Chi exercises PDF?

Yes. The download button on this page opens a free, printable Tai Chi PDF with no sign-up required to view it. It lays out the same beginner exercises covered on this page as a 28-day plan.

Where can I find a printable Tai Chi workout?

The PDF on this page is a printable beginner Tai Chi workout, and the eight exercises are also written out step by step above if you would rather follow along on screen first.

Is there a Tai Chi PDF I can download for free?

Yes — click the download button above. It opens instantly, and we can also email you a copy along with a blank tracking calendar if you would like it in your inbox.

Is this Tai Chi PDF suitable for complete beginners?

Yes. Every exercise is explained from scratch, can be done standing with support nearby or fully seated, and requires no equipment or prior experience.