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Chair Tai Chi 15-Minute Routine Card
The full 15-minute seated tai chi routine on one printable card, plus easier and harder versions, a 5-minute desk version, safety notes and a 4-week tracker.
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What’s inside
Chair tai chi is slow, seated movement that works on breathing, posture and balance. You need a sturdy chair with no wheels and about 15 minutes.
This card puts all eight steps on one page, then gives you easier and harder versions, a 5-minute desk version, a first-week plan and a 4-week tracker. These are the same movements the paid chair tai chi apps teach.
- Set up your spotThe right chair and where to put it
- Steps 1 to 3Settling breaths, seated weight shifts and the Commencing Form
- Steps 4 and 5Slow marching and Wave Hands Like Clouds
- Steps 6 to 8Push and gather, a gentle spinal turn and closing breaths
- Easier and harder versionsFor rough days and easy weeks
- The 5-minute desk versionThe antidote to mouse-shoulder
- Safety notesFeet flat, and dizziness is information
- Your first-week planAnd what to expect, and when
- Your 4-week trackerDaily short sessions build the habit
A look at the pages
Who it’s for
- Standing exercise is hard right now
- You want gentle movement for posture and balance
- You sit at a desk most of the day
- You want a routine you can print and keep by your chair
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free checklistEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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