Choose your program
Compare seated, standing, and walking options. Each preview shows the kind of movement in the guide.
Illustrated guides for everyday practice
Tai Chi at home.
At your own pace.
Choose a seated, standing, or walking program. Follow clear illustrations and short instructions, one movement at a time.
Printable guides. No video to keep up with.
SIX PROGRAMS · ONE FAMILIAR GUIDE
A practice that meets you where you are.
01Short, clear lessons02Standing or seated03Your pace, always
Quick answer
Can a beginner learn Tai Chi at home?
Yes. A beginner can start at home with a short, clear routine, a comfortable range of movement, and enough open space to move safely. Seated practice is also available when standing does not feel appropriate.
Begin with a few minutes, use stable support when needed, and treat comfort—not depth or speed—as the guide.
- 5–15 minutesA manageable first session
- Standing or seatedChoose what suits today
- No special equipmentUse a sturdy chair for support
How it works
From your first page
to your first practice.
Pick your program, download the PDF, and open it on your screen or print a copy to keep nearby.
Download your guide
After payment, your download link arrives by email. Choose A4 or US Letter for printing.
Keep a page nearby
Follow the illustration and read the short instruction. Pause or revisit a movement whenever you need.
There is no perfect pace. There is only the one that feels like yours.
A reminder for every practiceStart with what matters to you
Find your kind
of practice.
Different days call for different things. Choose a place to begin and explore the program that fits.
A / 01New to Tai ChiA clear, friendly first step. Learn the basics without pressure.
A / 02A seated practiceA comfortable option for days when standing isn’t right for you.
A / 03Steady and balancedExplore slow, attentive movement and build confidence over time.
✳Choose movements that feel comfortable. If you have a health concern, talk with a qualified health professional before starting.
A little structure goes a long way
A 28-day path,
at your pace.
For those who like a little structure, a four-week progression moves from the foundations toward a longer, more flowing practice. Take the time you need.
Explore the programsFind your foundations
Breath, comfortable posture, first movements
Discover the flow
Gentle sequences and easy transitions
Move with awareness
Practice stability and steady control
Bring it together
Return to the movements that feel good
Choose with confidence
Which practice fits today?
There is no universally best format. Start with the option that matches your balance, energy, space, and comfort.
| Practice | A helpful starting point when… | Typical setup | Main emphasis |
|---|---|---|---|
| Seated Tai Chi | You prefer supported movement or standing is not comfortable | Stable, armless chair | Breath, posture, upper-body coordination |
| Standing Tai Chi | You can stand comfortably and want whole-body practice | Clear floor and optional support | Weight shifting, coordination, balance |
| Qi Gong | You want simple, repeatable breath-led movements | Seated or standing | Relaxed repetition and body awareness |
| Walking Tai Chi | You are ready to explore slow, deliberate stepping | Clear, level walking space | Foot placement and controlled transitions |
The program library
Find a practice
that suits you.
Straightforward printable guides, made to help you follow along at the speed that feels right.
Finding the right programs…
Choose a program
Evidence, with context
What research says about Tai Chi
Tai Chi combines slow movement, physical postures, attention, and controlled breathing. Research suggests it may support balance and fall prevention for some older adults, but results vary by population and program. It should complement—not replace—care from qualified health professionals.
How we research and review contentBalance and falls
NCCIH reports evidence that Tai Chi may help improve balance and prevent falls in older adults, while noting uncertainty for some medical conditions.
Read the NCCIH overviewFall-prevention activity
The CDC includes Tai Chi as an example of exercise that can improve balance and strengthen legs to help prevent falls.
Read the CDC guidanceHealthy movement
WHO recommends that older adults with poor mobility include activity that enhances balance, adapted to their abilities and health conditions.
Read the WHO guidanceTai Chi Blog
Blog
Gentle guides for chair Tai Chi, Qi Gong, balance practice, breathing, and simple movement routines you can use at home.
A few helpful answers
Good to know
before you begin.
Tai Chi can be simple. Here are a few details to help you feel comfortable getting started.
Do I need experience?
No. Our programs are made to help you get started with the basics, one step at a time.
Can I practice while seated?
Yes. Some programs offer seated movement. Choose a version and range of movement that feel comfortable for you.
How much time and space do I need?
You can begin with a few minutes and a clear space around you. Keep a sturdy chair nearby if it helps you feel supported.
What if I miss a day?
Nothing is lost. Simply come back when you’re ready and continue at a pace that works for you.
A calm beginning is still a beginning
Your next step can
be a small one.
Explore the programsTake what you need. Leave the rest for another day.