Tai Chi for Beginners
Tai Chi Workout for Beginners: A Gentle 10-Minute Routine
Quick answer: A beginner Tai Chi workout can be short and low impact. This ten-minute structure combines an easy warm-up, controlled weight shifts, repeated movements, and a quiet finish.
The 10-minute workout
- Minutes 1–2: Comfortable breathing and small shoulder circles.
- Minutes 3–4: Supported side-to-side weight shifts.
- Minutes 5–6: Slow opening-and-closing arm movements.
- Minutes 7–8: Cloud hands or another familiar repeated movement.
- Minute 9: Two or three careful steps on each side, if appropriate.
- Minute 10: Return to a comfortable stance or seat and let the breathing settle.
Make it your workout
Use a chair for support, remain seated, shorten the session, or repeat fewer movements. A useful workout leaves you feeling steady enough to return another day.
For older beginners, see low-impact Tai Chi exercises for seniors.