Move · Videos · Tai Chi · 15 min

Adapted Tai Chi for Beginners (NHS), Standing or Seated

Adapted Tai Chi for Beginners (NHS), Standing or Seated — video by Herefordshire & Worcestershire Health and Care NHS (HWHCT_NHS) Play · 15:28

Video by Herefordshire & Worcestershire Health and Care NHS (HWHCT_NHS) on YouTube · Open on YouTube

An NHS trust class of ten slow, simple tai chi movements such as raising the waterfall, painting the rainbow, repulse monkey, rowing the boat and cloud hands. One instructor stands while the other shows a seated version on an exercise ball.

  • 15 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 10

Tap a time to watch that step in the video.

  1. Posture: feet slightly apart, knees soft, tummy and bottom tucked in for a neutral back, and the neck long. 0:26
  2. Waterfall, then spring and autumn: arms float up and down, then open out as you squeeze the shoulder blades. 1:25
  3. Painting the rainbow: shift your weight to one leg, look into one hand and sweep the other arm up and over. 3:46
  4. Separating the clouds: reach both hands up overhead, watching them, then part them and lower the arms. 5:01
  5. Repulse monkey: arms out in front, turn one palm up, twist at the waist and draw it back past the waist. 6:37
  6. Rowing the boat: bend the knees and pull the arms back behind you, squeezing the shoulder blades together. 7:56
  7. Supporting a ball: scoop one hand up across the body to the opposite shoulder, then press it down; alternate. 9:20
  8. Gazing at the moon: twist to one side and reach up as if placing the moon in the sky, then the other side. 10:55
  9. Pushing with the palm: twist at the waist and push one palm away low, then make a fist and draw it back. 12:28
  10. Cloud hands: one hand in front of your face, turn and gaze into the palm, then swap hands and turn back. 13:54

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

Form cues from the coach

  • Tuck the tummy and bottom in so the back stays neutral, and lengthen the neck
  • Squeeze the shoulder blades together as the arms open or row back
  • Keep something sturdy to hold if you need support for your balance

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm raises, rowing, scooping and pushing
  • Upper back moveswaist twists, shoulder-blade squeezes
  • Lower back moveswaist twists, neutral back posture
  • Hips movesweight transfers, hip movement on the ball
  • Knees movessoft knees, small rises and bends

Easier option from the coach: Seated option on an exercise ball; hold something sturdy for balance

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 Herefordshire & Worcestershire Health and Care NHS (HWHCT_NHS); 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