Checklist · 3 pages
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.
Free challenge · 5 printable pages
Tai Chi Walking: The 28-Day Challenge
Ten minutes a day of slow, mindful walking for better balance, posture and calm. The full form, the mistakes to avoid and a four-week plan.
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What’s inside
Tai chi walking is ordinary walking slowed to half speed: soft knees, a full weight shift before each step, heel first, and breath timed to your steps.
This challenge teaches the form first, then adds breath, flowing arms and longer sessions across four weeks. No app, no subscription, no equipment.
- The whole skill in one lineHalf speed, soft knees, full weight shift
- Before you startShoes, space, and a counter nearby if balance is shaky
- The 7-step formFrom the weight shift to your first slow step
- Week 1: form onlyTen minutes of weight shifts and short, slow steps
- Week 2: add the breathInhale one step, exhale the next
- Weeks 3 and 4: arms, flow and intervalsBuilding to 25 to 30 minutes
- Warm-up and cool-downFive minutes total
- The form checkThe pause test, quiet feet and four more self-checks
- Your 28-day trackerFive or six ticks a week is the goal
A look at the pages
Who it’s for
- You want a gentle way to improve balance and posture
- Regular walks feel rushed and you want them calmer
- You are new to tai chi and want an easy doorway in
- You have ten minutes a day and about ten feet of space
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 challengeEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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