Move · Videos · Tai Chi · 25 min

Gentle Tai Chi and Qigong, Seated or Standing

Gentle Tai Chi and Qigong, Seated or Standing — video by LEAP Service Play · 24:34

Video by LEAP Service on YouTube · Open on YouTube

Pain-service therapists from a Toronto rehab hospital lead a slow tai chi and qigong routine, with three people showing standing, seated and smaller-range versions: rolling the ball, cloud hands, embracing the moon, parting the horse's mane, drawing the bow and gentle knee bends.

  • 25 min
  • Beginner
  • Low impact (no jumping)
  • chair
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Step by step 10

Tap a time to watch that step in the video.

  1. Breathing space, then rolling the ball: roll an imaginary ball between your hands, growing it as you breathe. 1:11
  2. Rhino looks to the moon: turn and look up over each shoulder, then raise one arm at a time to pluck fruit. 4:17
  3. Lotus sways in the wind: circle the hips or trunk, then push the stone tablet forward one palm at a time. 7:18
  4. Waving hands like clouds: float one hand across as if reading a book, then the other, shifting your weight. 10:08
  5. Embracing the moon, then parting the wild horse's mane: step to the corner and reach one hand out. 11:38
  6. Dangling tree: bend at the hips and let the arms hang for five breaths, then small steps to each corner. 13:56
  7. Drawing the bow: pull the elbows back to open the chest, then king lifts the tripod, pressing the arms up. 15:41
  8. Palm chops: step to the side and chop twice across the body, then ankle circles and nestlings receive food. 18:07
  9. Friar squats: bend the knees as the arms glide down, then step out to the side and shift your weight onto it. 20:48
  10. Closing breathing space: settle, breathe easily, then finish with a fist-and-palm bow. 22:28

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

Form cues from the coach

  • Pick the version that suits your body today and pause for a breathing break whenever you need
  • Let each movement follow the breath, in as you open or lift and out as you lower or push
  • Control the balance challenge by how far you reach or step

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveshead turns and looks, gentle head rolls
  • Shoulders movesball rolling, cloud hands, bow drawing
  • Upper back movestrunk turns, drawing the bow
  • Lower back moveship circles, hanging forward bend
  • Hips moveship circles, weight shifts, small steps
  • Knees movessoft knee bends, stepping with weight shift
  • Ankles & feet movesankle rotations, weight shifts
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Seated, one-sided and smaller-range versions are shown for every move

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 LEAP Service; 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