Chair Tai Chi for Seniors

Free sample from the book

Four gentle chair tai chi exercises to try today

Sit toward the front of a sturdy chair with no wheels, feet flat on the floor about hip-width apart. Move slowly, breathe naturally, and stop if anything hurts. Five minutes is a wonderful start.

Illustration of a senior seated upright with arms lifted out to the sides

Exercise 1

The Opening Stance

Every session in the book begins here. It settles your body, lengthens your spine and connects your breath to movement.

  1. Sit upright, feet planted firmly, hands resting on your thighs. Let your shoulders drop and your chin tuck slightly.
  2. Breathe in slowly through your nose and let your arms float out to the sides and up, palms facing the ceiling.
  3. Breathe out through your mouth and let your arms lower gently, as if pressing down on soft water.
  4. Repeat 5 to 8 times, letting your breath set the pace.

Tip: If your shoulders are stiff, lift your arms only as high as feels comfortable. The breath matters more than the height.

Illustration of a seated woman sweeping her hands across her body like parting clouds

Exercise 2

Wave Hands Like Clouds

A flowing side-to-side movement that improves coordination and gives your torso a gentle, safe twist.

  1. From the Opening Stance, raise both hands in front of you at chest height, palms facing you, as if holding a large soft ball.
  2. Shift your weight slightly to the left and let your right hand glide across your body to the left, following it with your eyes.
  3. As the right hand drifts back, your left hand floats up and glides to the right. Picture parting slow-moving clouds.
  4. Continue for 6 to 10 slow waves, keeping shoulders relaxed and the movement smooth.

Tip: Keep the range small if your back is sensitive. Turn from the waist only as far as is comfortable.

Illustration of a senior seated in a chair drawing the hands together toward the chest

Exercise 3

Grasp the Bird's Tail

A classic tai chi shape adapted for the chair. It opens the chest and shoulders and pairs beautifully with deep, calm breathing.

  1. Bring your hands together in front of your chest, palms facing each other, about a hand's width apart.
  2. Breathe in and slowly separate your hands, extending your arms outward as if gathering energy from the room.
  3. Breathe out and draw your hands back toward your heart, as if bringing that energy in close.
  4. Repeat 6 to 8 times, letting each breath grow a little slower and fuller.

Tip: If you tire, rest your back against the chair and continue with smaller movements.

Illustration of a senior seated calmly with eyes closed, practicing slow breathing

Exercise 4

Turtle Breathing

A calming finish. Slow "turtle" breathing settles the nervous system, lowers stress and leaves you feeling refreshed.

  1. Sit back comfortably, hands resting on your belly, eyes softly closed or gazing at the floor.
  2. Breathe in slowly for a count of four, feeling your belly rise under your hands.
  3. Pause for a count of two, then breathe out slowly for a count of six, letting your shoulders sink.
  4. Continue for 8 to 10 breaths. Notice how much quieter your mind feels.

Tip: This is a lovely one to do before bed or whenever you feel rushed.

Want the full program?

The book includes dozens of illustrated movements, morning and evening routines, and the complete 28-day healthy aging plan.

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