Tai Chi Daily MovesOne minute. One better day.

Tai Chi Daily Moves · Free starter plan

Your gentle movement plan.

Open one day at a time or explore the whole plan now. Each practice takes about five minutes and includes a seated option.

TCDM / 01 · About five minutes

Arrive

Settle into a comfortable rhythm.

  1. Sit tall or stand with a stable chair within reach.
  2. Let your breathing stay easy for one minute.
  3. Roll your shoulders slowly for two minutes.
  4. Finish with two minutes of gentle side-to-side weight shifts—or seated side leans.

TCDM / 02 · About five minutes

Open

Give the hands, wrists, and shoulders room to move.

  1. Open and softly close your hands for one minute.
  2. Circle each wrist slowly in both directions.
  3. Float your forearms forward and lower them again, keeping the shoulders relaxed.
  4. Finish with a quiet pause and easy breathing.

TCDM / 03 · About five minutes

Root

Practice feeling steady as your weight moves.

  1. Stand behind a chair, or stay seated with both feet planted.
  2. Shift gently toward one side, return to center, then change sides.
  3. Keep the movement small enough that you feel steady.
  4. Pause in the center whenever you need to reset.

TCDM / 04 · About five minutes

Flow

Let the arms follow the body in an easy cloud-like pattern.

  1. Begin seated or standing with relaxed elbows.
  2. Turn slightly to one side as one hand floats across your body.
  3. Return through the center and repeat toward the other side.
  4. Continue slowly, using only a comfortable range.

TCDM / 05 · About five minutes

Step

Add a small, supported change of direction.

  1. Keep one or both hands near a stable chair or counter.
  2. Tap one heel gently forward, return, then change sides.
  3. If standing feels unsteady, sit and alternate heel taps instead.
  4. Move slowly enough to finish each tap before beginning the next.

TCDM / 06 · About five minutes

Join

Bring the week’s comfortable movements together.

  1. One minute of shoulder rolls.
  2. One minute of side-to-side weight shifts or seated leans.
  3. One minute of cloud-like hands.
  4. One minute of supported heel taps, then one quiet minute to finish.

TCDM / 07 · About five minutes

Repeat

Choose what felt best and make it yours.

  1. Choose one or two movements from the previous six days.
  2. Practice them gently for about four minutes.
  3. Use the final minute to become still and notice how you feel.
  4. Repeat any day whenever you want—there is no required pace.

That’s the whole plan

No login. No streak. Come back whenever you like.

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