Free 4-Week Chair Tai Chi Course
Follow a gentle, guided chair tai chi course designed for seniors, beginners, and anyone with limited mobility.
Build your practice week by week with simple lessons, daily cues, and a final 20-minute home routine.
Start with 5 minutes a day. Consistency matters more than speed.
Course Roadmap
Use the course like a path, not a checklist. Stay on each week until it feels comfortable enough to repeat without rushing.
Start at Week 1 and move forward only when each week feels steady.
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Who This Guided Chair Tai Chi Course Is For
This self-paced course turns our free chair tai chi resources into a clear learning path. Instead of guessing what to practice next, you will move through a simple sequence that builds confidence week by week.
Seniors Starting Gentle Exercise
A calm, low-impact structure with daily practice times that begin small and increase gradually.
Beginners Who Need Clear Guidance
Each week tells you exactly what to practice, what to notice, and when to move on.
People With Limited Mobility
The course emphasizes seated safety, smaller range of motion, and pacing over intensity.
Caregivers and Group Leaders
The weekly structure is easy to follow at home or adapt for shared practice in a senior center.
How the 4-Week Course Works
You do not need to learn everything at once. The course builds from breathing and posture to a complete routine you can practice on your own.
Week 1 — Build Your Foundation
Set up your chair safely, learn belly breathing, and practice the Opening Form for the first time.
Week 2 — Learn Your First Flowing Movements
Add Cloud Hands and Parting the Wild Horse's Mane with simple daily repetition and rest cues.
Week 3 — Connect Movement and Rhythm
Practice Brush Knee, Grasp the Peacock's Tail, and smoother transitions between movements.
Week 4 — Complete Your Routine
Put the movements together into a repeatable 15-20 minute chair tai chi routine you can keep using.
Your Week-by-Week Roadmap
Open each week in order and move at your own pace. Repeat a week if you want more time before progressing.
Week 1 — Foundation, Breathing & Opening Form
Week 2 — First Flowing Movements
Week 3 — Building Flow and Coordination
Week 4 — Complete Your Home Routine
Helpful Resources to Use Alongside the Course
Use these companion resources whenever you want extra review, printable support, or alternate ways to practice.
What You Will Build by the End of the Course
The goal is not perfection. The goal is a safe, repeatable chair tai chi practice you can actually keep doing.
4-Week Chair Tai Chi Course FAQ
Questions people often ask before starting the course.
Start the Guided Course Today
Begin with Week 1 and build a chair tai chi practice you can sustain at home.