Move · Videos · Tai Chi · 37 min

37-Minute Gentle Tai Chi Class, Seated or Standing

37-Minute Gentle Tai Chi Class, Seated or Standing — video by Piedmont Healthcare Play · 36:48

Video by Piedmont Healthcare on YouTube · Open on YouTube

A tai chi instructor from a hospital's cancer-wellness program leads a full class you can do seated, standing or holding a chair: shoulder rolls and arm warm-ups, waist and hip circles, then the opening, wave hands like clouds, stroke the bird's tail and push, and a slow closing.

  • 37 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 14

Tap a time to watch that step in the video.

  1. Shake out gently, then the opening stance: feet hip-width, knees soft, shoulders down, hips slightly tucked. 0:31
  2. Shoulder rolls forward, then back, rising and sinking gently if comfortable; seated, roll just the shoulders. 3:05
  3. Phoenix wings: draw the hands in as if opening a drawer, circle them behind and back to the front. 4:22
  4. Breaststroke arms, then clearing: palm turned away, sweep one hand across the body, then the other. 6:12
  5. Cleaning the bird's beak: hands at the shoulders draw down to the centre, then circle into prayer wheel. 9:17
  6. Push and pull: press one hand down as the other reaches up, each side; lift the heel for more stretch. 11:11
  7. Waist circles with the hands on the waist, then bigger hip circles, each direction. 12:12
  8. The opening: raise the hands to shoulder height and settle, then open the chest wide as you breathe. 15:50
  9. Move the clouds away: cross the hands and lift as if pulling off a T-shirt, then swim with each arm. 17:21
  10. Wind blows the lotus leaves: hold a ball and sway side to side, heels lifting if comfortable, then twist. 19:33
  11. Turn body, look at the moon: the hands rise higher as the arms swing to each side, eyes on the upper hand. 22:28
  12. Step forward and back on each side, a chair in front for support if needed, then wave hands like clouds. 24:39
  13. Lotus leaves into a step, stroke the bird's tail, then push only until the hands pass the knee. 26:44
  14. Closing: gather energy and pour it down the centre, move the clouds away, then the tai chi salute. 30:43

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

Form cues from the coach

  • Keep the knees softly bent, the shoulders down and the hips slightly tucked
  • Push only until the hands are just past the knee; smaller is better
  • Follow the smaller seated version whenever you need to, or hold a chair as you step

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesshoulder rolls, swim, phoenix wings, push
  • Upper back movesswim, cleaning the bird's beak, twists
  • Lower back moveswaist and hip circles, gentle twists
  • Hips moveship circles, weight shifts
  • Knees movessoft knees, stepping forward to push
  • Ankles & feet movesoptional heel lifts

Easier option from the coach: An assistant shows a seated, smaller version throughout; hold a chair to step

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 Piedmont Healthcare; 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