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Seated Tai Chi for Seniors and Beginners

Seated Tai Chi for Seniors and Beginners — video by Tai Chi Made Easy with David-Dorian Ross Play · 20:00

Video by Tai Chi Made Easy with David-Dorian Ross on YouTube · Open on YouTube

A tai chi teacher in his sixties guides a full seated tai chi session for anyone unsure of their balance or recovering from injury: opening the door, embrace the moon, brush knee, cloud hands, a seated golden rooster, gentle kicks and parting the horse's mane.

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

Good forHealthy ageing

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Step by step 10

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  1. Sit at the front of the chair, feet flat, breathe deeply, then sink the chi: open the arms and gather in. 3:10
  2. Opening the door: float the hands up in front as you breathe in and let them drift down as you breathe out. 4:38
  3. Embrace the moon: round the arms as if hugging, one hand on top; breathe in to open and out to gather. 5:29
  4. Push: drop one hand and toss it out to the side, following it with your eyes, then push forward palm over palm. 6:45
  5. Brush knee: let the elbow release so the hand drops, then sweep across the lap and push; then repeat. 8:04
  6. Cloud hands: scoop one hand across the lap, then let the hands swap places like drifting clouds. 11:05
  7. Golden rooster: lean onto one side and lift that foot a little with the same-side hand, then the other side. 12:53
  8. Kicks: cross the wrists, lift a knee and kick out as the hands open, or keep the heel down and straighten the knee. 14:27
  9. Embrace the moon and toss it away, then part the wild horse's mane, one hand up and one combing down. 15:59
  10. Close: sink the chi one last time, then sit with your eyes closed for a moment. 17:39

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

Form cues from the coach

  • Sit near the front edge of a stable chair with both feet flat on the floor
  • Let the elbows release and drop rather than pulling the arms in with effort
  • Rest the heel on the floor and just straighten the knee if lifting the foot is too much

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesfloating arms, hugging, pushing, cloud hands
  • Upper back moveschest opening, gentle leans in cloud hands
  • Hips movesseated weight shifts and leg lifts
  • Knees movesseated knee lifts and kicks

Easier option from the coach: Rest the heel on the floor and just straighten the knee instead of lifting the foot

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 Tai Chi Made Easy with David-Dorian Ross; 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