Claudine’s Tai Chi Services

Gentle movement for balance, breath and flow.

Explore Tai Chi as a calm, adaptable practice that can be approached standing, chair-supported or seated, with an emphasis on controlled movement, steady breathing and mindful attention.

Start with Chair Tai Chi View the 30-Day Plan

Move at a comfortable pace and use a stable chair whenever support is helpful.

About the practice

A steady, approachable way to move with intention.

Claudine’s Tai Chi Services is centered on gentle movement that can be adapted to different comfort and mobility levels.

Tai Chi connects posture, breathing, balance and coordinated motion. The goal is not speed. The goal is to move with control, remain aware of the body, and build a practice that feels sustainable.

Claudine Young is the business owner. This page focuses on practical ways to begin, including chair-supported movement, a complete chair routine, a progressive 30-day activity plan, mindful breathing and everyday practice guidance.

Services

Choose a practice path that meets you where you are.

The site is organized around three practical ways to use Tai Chi: seated or chair-supported movement, gentle standing practice, and structured home-practice guidance.

Chair Tai Chi

Use a stable chair to support seated movement, controlled leg work, torso rotation, arm flow and supported balance practice.

Standing & Balance

Practice slow weight shifts, upright posture, relaxed arm patterns and balance work while keeping a chair nearby when extra support is useful.

Home Practice Guidance

Follow the numbered chair routine and the 30-day progression on this page so the visual charts and written instructions stay together.

Programs

Three simple ways to build consistency.

You do not need to learn everything at once. Begin with a short routine, repeat it until the movements feel familiar, then increase duration gradually.

1. Learn the core movesStart with breathing, cloud hands, gentle pushes, arm sweeps, seated marching and supported balance.

2. Follow the complete routineUse the eight-step chair routine chart and the matching numbered instructions in the same section below.

3. Progress over 30 daysUse the daily minutes and focus listed in the 30-day chart and schedule, including lighter recovery days.

The Tai Chi Experience

A calm visual reminder to slow down, breathe, and move with intention.

Use this image as a pause between the program overview and the practical routines below—a visual bridge from learning about Tai Chi to actually practicing it.

Benefits

Why people use Tai Chi as a regular movement practice.

Tai Chi is commonly used to support controlled movement, balance, flexibility, body awareness and a calmer pace of activity.

BalanceSlow weight shifts and supported standing practice encourage steadiness and control.

MobilityGentle joint motion, torso rotation and arm patterns can help keep regular movement in the day.

BreathingCoordinating movement with comfortable breathing encourages a measured, mindful rhythm.

ConsistencyShort, repeatable sessions can make it easier to establish a sustainable movement habit.

Chair Routine

Complete Chair Tai Chi Routine

The chart and the instructions below are one routine. Keep them together: use the chart to recognize each movement, then use the matching numbered text to guide the pace, breathing and repetitions.

Visual chart: match numbers 1 through 8 to the written instructions beside and below it.

How to use this chart

Use the picture for position. Use the written steps for execution.

Place the chair on a firm, level surface before beginning.
Work through steps 1–8 in order the first few times.
Move slowly enough to keep breathing comfortable and posture controlled.
For the standing balance step, keep a hand on the chair and remain seated instead if standing does not feel safe.
Finish with the cool-down even when you shorten the routine.

Comfort first: stop a movement that causes pain, dizziness or unusual shortness of breath. A chair should support the practice, not create a balance challenge.

Centered Breathing

Sit tall with both feet flat on the floor, about hip-width apart. Rest your hands on your lap or belly. Breathe in gently through your nose and breathe out slowly. Use several comfortable breaths to settle your posture and attention.

Gentle Neck Stretch

Inhale to center. As you exhale, gently bring your right ear toward your right shoulder without forcing the stretch. Hold for 3–5 comfortable breaths, return to center, then switch sides.

Shoulder Rolls & Arm Opening

Roll your shoulders up, back, down and forward about three times. Then open both arms at shoulder height with the palms turned comfortably upward. Breathe in as the chest opens and lower the arms as you breathe out.

Seated Torso Twist

Inhale to lengthen your spine. Exhale and rotate gently to the right, using the chair for light support. Hold for 3–5 breaths, return to center, then repeat to the left without forcing the range.

Knee Lift or Leg Extension

Lift the right knee toward the chest as you inhale, then lower it as you exhale. Repeat up to five times. Next, extend the lower leg forward, pause comfortably and lower it. Repeat on the left side.

Seated Flowing Arm Sweep

Inhale and sweep one arm upward with the palm facing up. Exhale, turn the palm down and let the arm travel softly across the body as the opposite hand rises. Continue the flowing exchange for 3–5 breaths, then switch emphasis.

Standing Supported Balance

Hold the chair securely. Shift weight onto the left foot, lift the right knee only as high as feels steady, keep the torso tall and extend the free hand forward. Hold for 3–5 breaths, lower with control and switch sides. Remain seated if standing is not appropriate.

Cool Down & Deep Breathing

Return to a comfortable seated position. Rest your hands on your lap or belly, soften your shoulders and take 3–5 slow, comfortable breaths. Let the pace settle before standing up or moving on with your day.

30-Day Plan

30-Day Chair Tai Chi Weight-Management Support Plan

This plan gradually increases session length and adds short, more active chair-based intervals. It is an activity progression, not a promise of a specific amount of weight loss.

30-day Chair Tai Chi weight-management support chart

Visual chart: use it as the quick daily reference. The complete day-by-day schedule is directly below.

How to use the 30-day chart

Find your day, complete the listed time, and follow that day’s focus.

Days 1–7 teach the basic movement pattern and establish consistency.
Days 8–14 build the habit by adding time and short marching intervals.
Days 15–21 increase endurance with longer flowing sequences and weight shifts.
Days 22–30 work toward approximately 30–35 minutes on the longer days.
Recovery days are intentionally lighter; use them rather than trying to make every day hard.

Weight-management note: body-weight change depends on many factors, including overall food intake, activity level and individual health circumstances. Use this plan to support regular movement and consistency rather than as a guaranteed weight-loss result.

All four chart columns remain visible on phones and wrap within the screen width.

Day	Time	Focus	Effort
Week 1 — Foundation (Days 1–7)
Day 1	15 min	Breathing, arm circles, knee lifts	Easy
Day 2	15 min	Shoulder rolls, arm sweeps, seated marching	Easy
Day 3	18 min	Torso turns, cloud hands, knee lifts	Easy
Day 4	18 min	Flowing arms, gentle pushes, marching	Easy–moderate
Day 5	20 min	Full seated flow plus supported standing movement	Moderate
Day 6	15 min	Recovery Tai Chi and gentle stretching	Easy
Day 7	20 min	Continuous mixed flow using familiar movements	Moderate
Week 2 — Build the Habit (Days 8–14)
Day 8	20 min	Cloud hands, arm sweeps, knee lifts or heel taps, breathing	Moderate
Day 9	22 min	Add brisk seated marching intervals between Tai Chi movements	Moderate
Day 10	22 min	Tai Chi pushes, torso rotations, leg extensions, cloud hands	Moderate
Day 11	25 min	Five-minute flowing blocks, repeated five times	Moderate
Day 12	25 min	Alternate seated Tai Chi and supported standing balance	Moderate
Day 13	18 min	Recovery flow, mobility and deep breathing	Easy
Day 14	25 min	Continuous full routine with minimal resting	Moderate
Week 3 — Increase Endurance (Days 15–21)
Day 15	25 min	Arm sweeps, marching, cloud hands, knee lifts and pushes	Moderate
Day 16	27 min	Add 30–60 second brisk chair-marching intervals	Moderate
Day 17	27 min	Tai Chi flow plus supported standing weight shifts	Moderate
Day 18	28 min	Continuous seated flow with larger controlled arm movements	Moderate
Day 19	28 min	Alternate 3 minutes of Tai Chi with 1 minute of brisk seated marching	Moderate
Day 20	20 min	Recovery Tai Chi and mobility	Easy
Day 21	30 min	Complete chair Tai Chi routine	Moderate
Week 4 — Stronger Flow (Days 22–28)
Day 22	30 min	Cloud hands, pushes, knee lifts and marching	Moderate
Day 23	30 min	4 minutes flowing Tai Chi / 1 minute quicker movement × 6	Moderate
Day 24	30 min	Full routine with deeper, controlled weight shifts	Moderate
Day 25	32 min	Tai Chi with seated cardio intervals	Moderate
Day 26	32 min	Continuous flow with chair-supported standing portions	Moderate
Day 27	20 min	Recovery stretching, mobility and breathing	Easy
Day 28	35 min	Complete routine plus brisk seated intervals	Moderate
Finish Strong (Days 29–30)
Day 29	35 min	Repeat the strongest, most comfortable movements from Days 21–28	Moderate
Day 30	35 min	Complete Chair Tai Chi Challenge — continuous full-body flow	Moderate

Beginners

Start smaller than you think you need to.

A beginner-friendly practice is one you can repeat. Comfort, control and consistency matter more than large ranges of motion.

Use a stable chairChoose a chair that does not roll or slide easily. Keep both feet grounded when seated and clear the area around you.

Keep movements modestSmaller arm circles, shorter leg extensions and gentle torso turns are appropriate when learning the sequence.

Build time graduallyIf 15 minutes is too much at first, divide the session into shorter blocks and work toward the listed time.

Mindfulness

Let the breath set the pace.

Tai Chi does not require complicated breath counting. The simplest approach is to keep breathing comfortable and let the movement stay slow enough that you do not feel rushed.

Settle. Sit or stand tall without stiffening the shoulders.

Inhale comfortably. Let the chest and ribs expand without forcing a deep breath.

Exhale slowly. Allow the shoulders, hands and jaw to soften.

Move with the breath. Keep the motion fluid enough that breathing remains easy.

Practice Tips

Make the routine easier to keep doing.

A useful practice is predictable, comfortable and simple to restart after a missed day.

Practice at a repeatable time

Choose a part of the day that usually has fewer interruptions rather than waiting for the “perfect” time.

Keep the chart visible

Use the routine chart as the visual cue and the written steps as the detailed guide so you do not have to remember the sequence.

Use recovery days

Lighter days are part of the 30-day plan. They help preserve consistency without turning every session into a test.

Stay within a comfortable range

Movement does not need to be large to be useful. Reduce range or stay seated whenever that makes the practice steadier.

Pair movement with daily habits

Attach a short session to an existing routine, such as after morning coffee or before an evening wind-down.

Resume without “making up” days

If you miss a day, continue with the next appropriate session instead of doubling the time to compensate.

FAQ

Common questions about using the routines on this page.

Open any question below for a clear, practical answer. This section is designed to make the chair routine and 30-day plan easier to follow with confidence.

Do I need to stand for chair Tai Chi?

No. Most of the routine can be completed seated. The supported standing balance step is optional, and you can remain seated when standing is not comfortable or appropriate.

How should I use the chair routine chart?

Use the chart to recognize the eight movements and the written instructions in the same Chair Routine section for breathing, order and execution. The chart and text are intentionally paired.

How should I use the 30-day chart?

Find the day number, complete the listed minutes at a comfortable pace and use the focus column to select that day’s movements. The full schedule below the chart provides the detailed daily wording.

Does the 30-day plan guarantee weight loss?

No. The plan is designed to support regular movement and a gradual increase in activity. Body-weight change depends on overall food intake, activity level and individual circumstances, so the chart should not be treated as a guaranteed weight-loss result.

What if the listed session is too long?

Shorten the session or divide it into smaller blocks. The important part is maintaining controlled movement and comfortable breathing rather than forcing the full time.

What should I do if a movement hurts?

Stop that movement rather than pushing through pain. Reduce the range, choose a seated alternative or skip the movement. Seek individualized medical guidance when symptoms, balance concerns or health conditions make exercise safety uncertain.