Move · Videos · Tai Chi · 11 min

11-Minute Tai Chi Routine for Balance, Done in One Spot

11-Minute Tai Chi Routine for Balance, Done in One Spot — video by Rooted Alchemy Tai Chi & Qigong Play · 11:29

Video by Rooted Alchemy Tai Chi & Qigong on YouTube · Open on YouTube

A short tai chi practice of Yang-style moves repeated left and right without travelling: the opening, tiger washes face, cloud hands, golden rooster on one leg, playing the pipa, white crane and crossing hands. Offset the feet to make it harder. Good for busy days.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 9

Tap a time to watch that step in the video.

  1. Wuji: stand still and relaxed, breathing in through the nose and out through the mouth. 0:22
  2. Opening: step a little wider, lift and lower the arms, lining up hands with feet and elbows with knees. 1:10
  3. Tiger washes face: each hand crosses the centre line as the waist turns; offset the feet to make it harder. 2:55
  4. Cloud hands: hands pass across the body in turn, eyes following, with even pressure through both feet. 4:24
  5. Golden rooster: root into one foot and lift the other knee, or just lift the heel and keep the toes down. 5:52
  6. Playing the pipa: hands circle past the belly, then rise and squeeze in towards the centre line, side to side. 7:11
  7. White crane: cross the hands, pull them apart across the body and lift the heel, each side. 8:14
  8. Crossing hands: step a little wider, lower and scoop the arms up, then open them out. 9:16
  9. Finish with three slow yin circles, a rest standing still and a short walk around your space. 10:12

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Line up hands with feet, elbows with knees and shoulders with hips
  • If lifting the leg is hard, just raise the heel and keep the toes touching
  • Keep even pressure through both feet as you shift, as if standing on a boat

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm raises, cloud hands, crossing hands
  • Hips movesweight shifts, golden rooster knee lift
  • Knees movessoft knees, sinking and scooping
  • Ankles & feet movesstanding on one leg, heel lifts
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: In golden rooster, lift only the heel and keep the toes down

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Rooted Alchemy Tai Chi & Qigong; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety