Free printable · Tai chi for beginners
Your First Week of Tai Chi
New to tai chi? Start small. This free one-page plan gives you one gentle move a day for seven days. Each move takes about five minutes: five slow repetitions, soft knees and an easy breath.
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Optional: want a printable 28-day tracking calendar too? We can email it to you.
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What's inside
- Day 1
Opening Form
Breathe in as your arms float up, breathe out as your palms press down.
- Day 2
Slow Shoulder Rolls
Lift, roll back and drop. Keep your arms loose.
- Day 3
Cloud Hands
Turn from the waist and let your hands float.
- Day 4
Holding Up the Sky
Breathe in and press up, breathe out and float down.
- Day 5
Opening the Chest
Breathe in and open wide, breathe out and gather in.
- Day 6
Seated Twist
Sit tall and turn slowly, then switch to the other side.
- Day 7
Separating Heaven and Earth
One palm presses up, the other presses down. Switch sides slowly.
How to use it
Print the page and keep it somewhere you'll see it, such as on the fridge or next to your favorite chair. Do the day's move, then tick the box. If you miss a day, simply continue the next day.
Safety note: Move slowly and stay within a comfortable range. Hold a chair if you need support.
Prefer to stay seated the whole time? See our seated tai chi routine.
Ready for the full plan?
Your first week is a start. The app Tai Chi Workout for Beginners guides you through a complete 28-day plan, with one short lesson a day.
Try 7 days free.