15-Minute Morning Tai Chi Flow for Beginners

Step by step 10

Tap a time to watch that step in the video.

1. Gather the energy: circle the arms up and in to the heart, then step out and open the door, softening the knees. 0:21
2. Holding up the sky: spread the arms like wings, then float the palms up the midline and press overhead. 0:58
3. Push one hand up and one down, add a gentle side bend, then push to each corner and turn, never forcing it. 1:29
4. Swimming dragon side to side, then hug the tree and circle the arms up and down: digging in the garden. 2:37
5. Embrace the moon: pivot the toes out and circle the arms around in both directions, then the other side. 4:21
6. Toe and heel taps: tap the toe out, in front and behind as the hands push, then heel taps and play the pipa. 5:43
7. Cross the wrists and open the arms overhead, then repulse monkey, pushing one palm forward over the other. 7:51
8. Brush knee and push: step to the corner, brush past the knee and push, then punch low; then repeat both. 9:21
9. Crane: spread the arms like wings and lift one leg, or keep the toe down if unsteady; then wings behind. 11:39
10. Closing: float each hand up the centre line, open the arms to the heart, then stand quietly, sway and bow. 14:11

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