Week 1 — Foundation, Breathing & Opening Form
Your first week is about building a calm start: how to sit, how to breathe, and how to practice the Opening Form without rushing.
Aim for 5 minutes a day and repeat any day if you want more time.
Goal for Week 1: feel steady, breathe slowly, and finish each session more relaxed than when you began.
Track Your Place in the Course
You are at the start of the guided course. There is no rush — repeat Week 1 until posture and breathing feel familiar.
You are in Week 1 of 4.
25% complete
What You Will Learn This Week
Week 1 should feel simple. You are not trying to master the whole system yet. You are learning the conditions that make chair tai chi safe, calm, and repeatable.
Chair Setup and Posture
Learn how to sit near the front of the chair, keep your feet grounded, and stay upright without stiffness.
Belly Breathing
Practice slow, steady breathing through the nose so movement and breath can work together later.
Opening Form
Repeat the simplest core movement to establish rhythm, attention, and a calm beginning to every session.
Daily Practice Habit
Keep sessions short and successful so you want to return the next day instead of forcing too much too soon.
Week 1 Practice Plan
Use this plan as a guide. If one step still feels new, repeat it before moving on.
Day 1 — Set Up Your Chair
Spend 5 minutes learning your seated posture: feet flat, shoulders relaxed, hands resting softly on thighs.
Days 2-3 — Practice Belly Breathing
Take 5 slow breaths, rest, then repeat. Let the belly expand gently as you inhale and soften as you exhale.
Days 4-5 — Add the Opening Form
Raise and lower the arms slowly with the breath. Keep your range small if your shoulders tire easily.
Day 6 — Combine Breathing and Movement
Do 3 breaths, 5 repetitions of Opening Form, and 3 quiet breaths at the end.
Day 7 — Review and Repeat
Repeat your best session from the week. Notice whether you feel calmer, steadier, or more comfortable than Day 1.
Week 1 Technique Notes
These are the most important cues to remember during your first week.
Resources for Week 1
Use these supporting resources whenever you want more context, a printable reference, or a second look at the basics.
Week 1 FAQ
Common questions during the first week of practice.