Coach Luke · Free 5-day challenge
Free challenge

Learn gentle seated tai chi in five days

A free 5-day email challenge that builds a 15-minute chair tai chi routine one small step a day: set up and breathe, add the first moves, link the full flow, make it daily, then try supported standing. Each day takes 5 to 15 minutes, under an hour in total.

  • 5 days
  • 5 short steps
  • Free, unsubscribe anytime
Your 5-day plan

5-Day Chair Tai Chi Starter

One short email a day, one step at a time.

  1. 1Set up and breathe5 min
  2. 2Add the first moves8 min
  3. 3Link the full flow15 min
  4. 4Make it a daily habit10 min
  5. 5Try supported standing practice10 min

Under an hour across the whole week.

Day by day

Five short steps, one calm daily routine

This is the same seated routine I have given clients recovering from injury, managing joint pain or stuck at a desk all day.

01

Set up and breathe

Pick a sturdy armless chair, find your seated posture and learn the settling breaths and weight shifts.

◷ 5 min
02

Add the first moves

Learn Commencing Form and slow seated marching, the seated version of tai chi walking.

◷ 8 min
03

Link the full flow

Add Wave Hands Like Clouds, push and gather, and the spinal turn to complete the 15-minute routine.

◷ 15 min
04

Make it a daily habit

See why short daily sessions beat long rare ones, and use the 5-minute desk version on busy days.

◷ 10 min
05

Try supported standing practice

Take your first steps of tai chi walking with one hand on a counter or sturdy chair.

◷ 10 min
By day five you have
  • The right chair and posture
  • Your first four moves
  • The full 15-minute routine
  • A daily habit that sticks

Is this challenge for you?

It is made for beginners, seniors, desk workers and anyone who needs a gentle, joint-friendly way to move.

Right now

Standing workouts feel risky

  • Balance feels shaky on bad days
  • Joints ache after most workouts
  • Classes and apps feel like too much
  • You sit for most of the day
After five days

A calm routine you can trust

  • Every move starts from a stable seated base
  • Slow, low-impact moves that are kind to joints
  • One free 15-minute routine you do at home
  • A 5-minute version for the desk or sofa
Coach Luke

Coach Luke

Personal trainer and tai chi practitioner

I have trained in seven martial arts including tai chi, and I have spent more than 20 years helping people move with less pain. Chair tai chi is the safest on-ramp I know, and this challenge walks you through it one day at a time.

  • Free tai chi guides for beginners
  • Gentle routines for sore joints
  • Weekly emails with practical, no-gimmick tips
Free 5-day challenge

Your calmer daily routine starts here

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general fitness education, not medical advice. Check with your doctor before you start if you have a heart condition, recent surgery, a joint replacement, osteoporosis or balance problems. Move only in a pain-free range and stop if you feel dizzy, short of breath or sharp pain. Use a sturdy chair without wheels, and keep a counter or chair within reach whenever you stand.

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