Chair Tai Chi | 21-Min Seated Full-Body Routine (No Standing)

Enjoy a complete chair tai chi class without standing. Follow this gentle, seated-only routine using a sturdy armless chair. The slow, flowing movements are suitable for seniors, beginners, and anyone who prefers a low-impact practice. Free printable chair tai chi routine: https://taichi.help/seated-tai-chi/ Chapters: 0:00 Centering Breath 1:15 Seated Torso Twists 2:27 Seated Heel and Toe Raises 3:39 Neck and Shoulder Release 4:54 Seated Side Bends 6:06 Opening the Chest 7:21 Seated Opening Form 8:33 Seated Cloud Hands 9:48 Seated Hold Up the Sky 11:00 Brush Knee and Push 12:15 Seated White Crane Spreads Wings 13:27 Parting the Wild Horse's Mane 14:42 Seated Drawing the Bow 15:54 Ankle and Knee Circulation 17:09 Seated Kidney Rub 18:21 Seated Dantian Closing 19:33 Seated Gratitude Pose 📱 Practise with the free Tai Chi Coach app — guided videos and gentle daily reminders: https://taichi.help/download/ This video is for general fitness and is not medical advice. Consult your doctor before starting any exercise program. Animated instructor; visuals created with AI tools. #ChairTaiChi #SeatedExercise #GentleFitness