Move · Videos · Tai Chi · 22 min

20-Minute Daily Tai Chi for Beginners and Seniors

20-Minute Daily Tai Chi for Beginners and Seniors — video by TaiChiHealthProducts with Don Fiore Play · 21:32

Video by TaiChiHealthProducts with Don Fiore on YouTube · Open on YouTube

A simple mirrored tai chi follow-along of 17 short movements such as single whip, brush knee, parting the horse's mane and wave hands in clouds, rocking the weight forward and back with the breath. Can also be done seated.

  • 22 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Movements 1–3: calming the waters, push water to the side and fanning the wind, rocking the weight with the breath. 0:40
  2. Over the drum: palms facing each other about head-width apart, circling forward over the drum and back; each side. 3:11
  3. Ball to the mountain, then ball to the valley: hands form a ball and float up or down as you rock; each side. 4:27
  4. Single whip: make a crane hook with one hand, step out and push the other hand away, rocking forward and back. 7:20
  5. Focus the arrow: step to the side, push one hand out and draw the other fist across the face, then release. 9:02
  6. Push from the shoulders, elbows soft rather than locked, then waves of the universe pressing the hands down. 10:33
  7. Parting the horse's mane, then brush knee: one hand brushes past the knee as the other pushes; each side. 12:47
  8. Hit the tiger with two fists, stepping side to side and crossing the wrists, then snake's tongue with a punch. 15:05
  9. Push and pull: push both hands out gently, turn the palms over and draw them back, as if through heavy air. 17:22
  10. Hands waving clouds with the weight shifting side to side, then lotus flower closing with the breath. 18:47

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

Form cues from the coach

  • Rock the weight forward and back, lifting the front toes as you rock back
  • Keep a little bend in the elbows rather than locking the arms when you push
  • Breathe out moving forward and in coming back

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm floats, pushes, circles, hands waving clouds
  • Wrists & hands movescrane hook, wrist hinge in waves of the universe
  • Hips movesweight rocking, stepping out, waist turns
  • Knees movessoft knees, rocking forward and back, stepping
  • Ankles & feet movestoes-up rocking, heel-first steps, weight shifts
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Every move can be done sitting down; modify any that is too hard

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 TaiChiHealthProducts with Don Fiore; 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