Chair Tai Chi · 8-Week Programme
Exercise Animations
Programme · 13 May – 8 July 2026
Teal highlights show the active body part for each movement.
Exercise 01 of 10
Chair Tai Chi — 8-Week Plan
13 May → 8 July 2026 · George's 70th birthday goal
Phase overview
Weeks 1–2 · Foundation
Learn movements slowly. Focus on breath and posture. No rushing.Weeks 3–5 · Build
Smooth each move into the next. Add the standing flow on good days.Weeks 6–8 · Flow
Full sequence, continuous. Mindful. This is your daily practice.The 10 core exercises
01
Seated breathing & centring
Sit tall, feet flat. Breathe in through the nose for 4 counts, out for 6. Hands on knees, eyes soft.
2 min · opens every session
02
Neck rolls & head turns
Slow chin drops left and right, then gentle half-circles. Never full circle backward.
4 each side · slow
03
Shoulder clouds
Both shoulders roll forward in large circles, then reverse. Keep the jaw relaxed throughout.
8 forward, 8 back
04
Wrist circles & hand opening
Circle both wrists outward, then inward. Then spread fingers wide, hold 2 seconds, release.
8 circles each way · 6 spreads
05
Parting the clouds (arms)
Arms rise slowly from lap, palms up, to shoulder height. Turn palms down and lower. Up on inhale, down on exhale.
8 reps · full breath cycle each
06
Waist turns (seated twist)
Hands on thighs. Rotate torso gently left, hold 2 sec, return to centre, then right. Keep hips still.
6 each side
07
Knee lifts with push-down hands
Raise right knee as both hands push gently downward. Alternate sides. Strengthens core and hip flexors.
10 each side
08
Ankle pumps & foot circles
Both feet flex and point (pump), then circle outward, then inward. Essential for circulation.
10 pumps · 8 circles each way
09
Wave hands like clouds
Arms move in slow horizontal arcs, weight shifting subtly side to side. Gaze follows the leading hand.
12 slow arcs · meditative pace
10
Closing & return to stillness
Both hands draw slowly toward the lower belly (dan tian). Breathe out. Sit quietly for 60 seconds.
2 min · closes every session
Session structure (20–30 min total)
Exercises 01–02 — warm-up5 min
Exercises 03–04 — upper body5 min
Exercises 05–06 — core & breath7 min
Exercises 07–08 — lower body5 min
Exercise 09 — main flow5 min
Exercise 10 — closing2 min
Weekly schedule
Mon
Tue — rest
Wed
Thu
Fri — rest
Sat
Sun
5 sessions per week. Never two consecutive rest days — keeps momentum.
Weekly progression
Wk 1–2
Foundation
Do exercises 01–06 only. Slow. Get the breathing right. 15–18 min per session.
Wk 3–4
Full sequence
Add 07–10. Run the complete sequence in order. 22–25 min per session.
Wk 5–6
Smooth it out
No pauses between exercises. One continuous flow. Start to feel it as a single moving meditation. 25 min.
Wk 7–8
Your practice
Do the full sequence twice through on Sat/Sun. Add 5 min quiet sitting afterward. This is the birthday target.
Three non-negotiables: Never hold your breath. Never push through joint pain — modify, don't stop. Morning is the best time — before the day takes over. Consistency beats intensity every time.