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Tai chi moves step by step

By the fitvee team · Last updated

The 7 tai chi moves of our walking plan, in the order they come.

Slow moves, with a wall, counter or chair in reach.

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Print: Ctrl+P or Cmd+P. Three pages.

A woman takes a slow tai chi step in her kitchen, one hand on the counter.

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Keep a wall, a counter or a sturdy chair within reach.

  1. On a mat in a bright home studio, a woman floats both arms forward to shoulder height, palms down, knees soft.

    Tai chi opening

    Walking plan: 25 of 28 days.

    Steps

    1. Stand with your feet hip-width apart, knees soft. Let your arms hang.
    2. Breathe in. Let your hands float forward and up to shoulder height, palms down, as if the water is lifting them.
    3. Pause with your elbows soft and your shoulders low.
    4. Breathe out. Bend your knees a little as your palms sink down to your thighs.
    5. Repeat 6 times, slowly.

    Easier: Lift your hands only to waist height, and rest one hand on the wall or counter.

    Take care:

    • Balance: keep a wall or counter within reach. Stay in the range of knee bend that feels steady.
    • Sensitive shoulders: lift your hands only to chest height.
    • Sensitive knees: bend only a little.
  2. Beside the wall, one hand on it, a woman has stepped her right foot a little forward: heel on the floor, toes up.

    Tai chi step

    Walking plan: 4 of 28 days.

    Steps

    1. Stand beside the counter or the wall, one hand on it. Feet hip-width apart, knees soft.
    2. Shift your weight onto your left foot.
    3. Slide your right foot forward about half a foot's length, touching the floor with your heel first and your toes up.
    4. Roll the foot down slowly. Move your weight forward when you feel steady.
    5. Shift back and bring the foot in. Do 4 steps, then turn around slowly in small steps, one hand on the wall or counter, so it is on your other side. Do 4 steps on that side.

    Easier: Touch the heel forward only, without moving your weight onto it, then bring it back.

    Take care:

    • Balance: keep a hand on the wall, counter or chair back. Take small steps only.
    • Sensitive knees: keep the step short and the knee soft.
    • Hips: keep the steps small.
  3. On a mat in a bright home studio, a woman floats both hands in front of her chest, palms down, eyes half closed.

    Closing form

    Walking plan: 25 of 28 days.

    Steps

    1. Stand with your feet hip-width apart, knees soft.
    2. Breathe in and float your hands up in front of you, palms down, to chest height.
    3. Breathe out. Let your knees bend a little as your palms sink slowly to your sides.
    4. Keep your feet hip-width apart, with a hand on the support if you like, and stand quietly for 3 breaths.
    5. Notice how you feel. Repeat the lift and sink twice if you like.

    Easier: Skip the knee bend. Just float your hands up and lower them.

    Take care:

    • Balance: keep a wall, counter or chair back within reach, and hold it if you feel unsteady.
    • Stand up slowly after sitting.
    • Sensitive shoulders: lift your hands only to waist height.
  4. On a mat in a bright home studio, a woman floats one hand at chest height, palm toward her, and the other low by her belly.

    Wave hands like clouds

    Walking plan: 13 of 28 days.

    Steps

    1. Stand with your feet hip-width apart, knees soft, a wall or kitchen counter within reach.
    2. Let your weight move onto your right foot. Your right hand floats up to chest height, palm facing you. Your left hand rests low, near your belly.
    3. Shift your weight slowly to your left foot. Your hands pass each other in front of your chest and swap places.
    4. Keep your chest and hips facing forward. Only your arms and weight move.
    5. Keep going, side to side, for the time on your page.

    Easier: Keep your feet planted and just shift your weight a little, with your hands low.

    Take care:

    • Balance: stand beside the wall or counter. Keep the weight shift small.
    • Sensitive shoulders: keep your hands at or below chest height.
    • Sensitive knees: keep them soft.

Learn these moves day by day with a 28-day walking plan

Short daily sessions at home, a step harder as you get stronger.

See the walking plan

  1. Embrace the tree

    Walking plan: 2 of 28 days.

    Steps

    1. Stand with your feet hip-width apart, knees soft.
    2. Let your weight sink evenly through both feet.
    3. Lift your arms in front of your chest, rounded, with your fingers a hand's width apart, as if hugging a big tree.
    4. Keep your shoulders low and your elbows below your wrists. Let your crown reach up.
    5. Stay here for 30 seconds, breathing slowly through your nose.

    Easier: Hold for 20 seconds, or rest your hands on your belly. Rest one hand on the wall or counter if you wish.

    Take care:

    • Sensitive shoulders: lower your arms until the hug feels light, even to your belly.
    • Sensitive knees: keep them very soft, not deeply bent.
    • Balance: keep a wall or counter within reach. If you feel light-headed, lower your arms and sit down.
  2. Standing on a mat, a woman rests her weight on her back foot, her front heel on the floor, hands in front of her belly as if holding a ball.

    Part the horse's mane

    Walking plan: 12 of 28 days.

    Steps

    1. Stand with your feet hip-width apart, knees soft.
    2. Shift your weight onto your left foot. Hold your hands in front of your belly, as if holding a ball.
    3. Breathe in. Slide your right foot a short way forward, heel touching first, with little weight on it.
    4. Breathe out. Shift your weight forward, your right hand rising to chest height and your left hand sinking by your hip.
    5. Shift back, bring your foot in, and repeat on the other side. Do 4 rounds on each side.

    Easier: Stay stationary: do the weight shift and arms without stepping. If you feel unsteady, do it beside the counter with one hand on it and move only the other arm.

    Take care:

    • Balance: keep a wall or counter within reach. Take small steps only.
    • Sensitive knees: keep your front knee soft.

  3. Brush the knee

    Walking plan: 10 of 28 days.

    Steps

    1. Stand with your feet hip-width apart, knees soft, a wall or kitchen counter within reach.
    2. Shift your weight onto your right foot. Raise your right hand, palm forward.
    3. Breathe in. Let your left hand sweep down across your left thigh. Do not bend forward.
    4. Breathe out. Step your left foot a short way forward, heel first. Your left hand comes to rest beside your left hip as your right hand pushes forward.
    5. Shift back, bring your feet together, and switch sides. Do 4 rounds on each side.

    Easier: Stay stationary: shift your weight and move only your arms. If you feel unsteady, do it beside the counter with one hand on it and move only the other arm.

    Take care:

    • Sensitive knees: keep the step short and your knee soft.
    • Sensitive back: do not lean forward to brush the knee.
    • Balance: keep a wall or counter near.

Stop any move that hurts. Stop and rest if you feel chest pain or pressure, dizziness, a racing or uneven heartbeat, or unusual shortness of breath. If it is severe or does not ease with rest, call 911.

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What the guidelines say

28-day walking planSee the plan

General information, not medical advice.

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