Move · Videos · Tai Chi · 30 min

30-Minute Tai Chi and Qigong for Older Adults, Seated or Standing

30-Minute Tai Chi and Qigong for Older Adults, Seated or Standing — video by Veterans Health Administration Play · 29:46

Video by Veterans Health Administration on YouTube · Open on YouTube

Two physical therapists from a VA program for older veterans lead a light-hearted tai chi and qigong class you can do seated or standing: arm floats with the breath, gentle sways and turns, parting the wild horse's mane, then tapping and shaking, framed as an imaginary hot-air balloon trip.

  • 30 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 14

Tap a time to watch that step in the video.

  1. Posture, seated or standing: lengthen the spine, let the tailbone drop, lift the chest and relax the shoulders. 1:35
  2. Sinking the chi: breathe in as the arms float up, breathe out as they sink down in front of you. 4:24
  3. Opening the door: arms float up, then the elbows lead them down; lean gently forward and back if comfortable. 5:40
  4. Bamboo in the wind: reach up and sway gently side to side, or keep the arms down by your sides. 7:40
  5. Look out over each side of the imaginary balloon basket, shifting the gaze far away, then back to your hands. 8:47
  6. Lung cleansing: arms float up wrists first, then circle as if polishing, with an optional 'ah' on the out-breath. 11:03
  7. Fingertips together, reach overhead and spread the arms; press the palms apart and turn to look behind you. 12:17
  8. Wild horse's mane, one hand at a time: the bottom hand floats up and away, then the other presses to the hip. 15:52
  9. Parting the wild horse's mane with both hands, each side; step one foot forward only if your balance allows. 17:40
  10. Bathing breath: scoop down and forward, let the hands wash down over the face, then press down with an 'ah'. 21:17
  11. Tapping: gently tap the belly, sides, hips and chest, under the collarbones and down and up each arm. 23:05
  12. Ten dragons: comb the fingertips through your hair from the hairline to the back of the head. 25:57
  13. Shaking: bounce gently and shake the arms loose, to your comfort level. 26:44
  14. Re-check how relaxed you feel and how far you can turn your head, compared with the start. 28:15

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

Form cues from the coach

  • Lengthen the spine, let the tailbone drop gently and relax the shoulders down
  • Work at about 70% of your effort and keep the arms low if reaching overhead doesn't suit you
  • Step one foot forward and shift your weight only if standing balance feels comfortable

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesturning to look far behind, gaze shifts
  • Shoulders movesarm floats overhead, opening the arms
  • Upper back movesturning to look back, chest opening
  • Hips movesstanding weight shifts and sways
  • Knees movessoft knees, optional step, gentle bouncing

Easier option from the coach: Every move shown seated by the second therapist; keep the arms low

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 Veterans Health Administration; 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