Chair Tai Chi for Seniors
A Gentle 28-Day Program of Seated Moves, Shown Picture by Picture — Large Print, 10 Minutes a Day, No Video or Phone Needed
Tai chi you can do in your chair. This gentle, large-print program teaches a short seated tai chi form one small step at a time. You need a sturdy chair, about 10 minutes and the book open in front of you. No video and no phone.
What is inside
- 24 seated moves, each in a strip of three drawings, with numbered steps, a breathing cue and one point to watch.
- Three levels for every move: Gentle, Steady and Stronger. Start at Gentle and stay there as long as you like.
- Link strips between moves. Most books list moves one by one. Here a short strip shows how the hands travel from one shape into the next.
- One page for each of the 28 days, with small pictures of the day's moves, the repeats and the page number for the full steps.
- The whole form on two facing pages. Leave the book open at that spread and follow along.
- A three-minute version for tired days, and a simple tracker to tick off each day.
The four weeks
Days 1 to 3 teach the basics: how to sit, belly breathing, tai chi hands, a seated weight shift and a waist turn.
- Week 1, Opening the Arms. Raise the Hands, Hold the Ball, Part the Wild Horse's Mane and White Crane, joined by link strips.
- Week 2, Waist and Legs. Brush Knee, Play the Lute, Repulse Monkey arms and Grasp the Sparrow's Tail, plus heel and knee moves for the legs.
- Week 3, Linking the Moves. Single Whip, Cloud Hands, Fair Lady Works the Shuttles and the Closing Form complete the sequence.
- Week 4, The Seated Short Form. Twelve moves done as one slow, flowing routine.
Who it is for
Adults over 60 who want a calm daily routine without getting down on the floor or keeping up with a fast video. It suits people who prefer to sit while they move. If you have pain, a recent operation or a health condition, ask your doctor which moves suit you.
The series
The book is part of the Gentle Daily Habits series by Ruth Penhallow. Tai Chi Walking for Seniors teaches the slow tai chi step, and Tai Chi Walking for Balance practices balance at the kitchen counter. Read more on the about page.
Try before you buy
Try the free starter routine: five gentle moves from the series with drawings, plus a 28-day plan.
Questions people ask
Do I have to stand up for any of it?
No. All 28 days are done sitting in a sturdy chair. One optional chapter at the end shows two moves standing behind the chair, for when you feel ready. You can skip it.
Is this book large print?
Yes. The paperback and hardcover use large type on big 8.25 x 11 inch pages, and every move is shown in a strip of three drawings.
I have never done tai chi. Can I start here?
Yes. Week 1 begins with how to sit, breathe and hold your hands. If you read Tai Chi Walking for Seniors, you will know a few move names, now done seated.
Can I read it for free?
The Kindle edition is in Kindle Unlimited, so members can read it at no extra cost.
Is this medical advice?
No. The book is general education. Talk to your doctor before you start a new exercise program, especially after recent surgery or if you often feel dizzy.