Chair Tai Chi Exercise Library
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What is Chair Tai Chi?
- What makes Chair Tai Chi different from Chair Yoga
- Why movements are slow and mindful
- Breathing with movement
- Listening to your body
- Improving mobility, balance, circulation, and relaxation
- Frequently asked questions
Foundations
Belly (Danjeon) Breathing
Purpose
Everything begins with the breath.
Benefits
- Encourages diaphragmatic breathing
- Promotes relaxation
- Helps coordinate movement with breath
- Creates body awareness
Appears in:
- Warm-up
- Mid-class recovery
- Closing relaxation
Finishing Breath
Your signature reset.
Purpose
Gather attention back to the body before moving to the next exercise.
Often used:
- Between exercise groups
- Before changing focus
- At the end of class
Opening Bow (Sun & Moon)
Purpose
- Begin practice with intention
- Develop mindfulness
- Traditional opening
Neck & Shoulder Mobility
Atlas Point Rotation
Purpose
Gentle neck mobility.
Benefits
- Improve range of motion
- Reduce neck stiffness
- Increase body awareness
Often revisited at the end of class to compare how the neck feels after practice.
Swimming Dragon
Probably your signature movement.
Benefits
- Neck mobility
- Thoracic spine mobility
- Shoulder mobility
- Coordination
- Relaxation
Common cue:
Notice what you notice.
Swimming with the Koi
Purpose
Adds
- coordination
- spinal rotation
- shoulder mobility
- cognitive challenge
Excellent for
- active aging
- brain-body coordination
Upper Body
12 O’Clock Posture
Purpose
Opening through the shoulders and upper back.
Benefits
- posture
- shoulder mobility
- chest opening
Eagle Claw Series
Sequence includes
- Sky Reach
- Forward Push
- Side Reach
- Finger Opening and Closing
Benefits
- shoulder mobility
- circulation
- grip strength
- coordination
Perry (Wax On / Wax Off)
One of your fun teaching names.
Students remember it immediately.
Purpose
Circular shoulder mobility.
Benefits
- thoracic mobility
- shoulder movement
- weight shifting
- breathing coordination
Wild Goose Flutter
Purpose
Gentle shoulder relaxation.
Often used as a transition.
Flappy Arms
Purpose
Relax shoulders.
Improve circulation.
Lower Body
Jitterbug Footwork
Purpose
Improve foot coordination.
Benefits
- ankle mobility
- circulation
- rhythm
- coordination
Foot Patterning
Forward
Side
Return
Drag-ins
Benefits
- hip mobility
- knee mobility
- brain-body coordination
Heel Drops
Benefits
- circulation
- calf activation
- ankle mobility
Toe Lifts
Benefits
- shin strength
- ankle mobility
- balance
Calf Pumps
Benefits
- lower leg circulation
- ankle flexibility
Joint Mobility
Hip Circles
Purpose
Gentle hip mobility.
Knee Circles
Purpose
Lubricate the knees.
Point & Flex
Benefits
- ankles
- calves
- circulation
Self-Massage
This deserves its own section because it reflects a unique part of your teaching style.
Hip Massage
Leg Massage
Foot Massage
Ankle Massage
Knee Tapping
QiGong Detox (Upper Body)
Includes
- arm tapping
- armpit
- side body
- thymus tapping
- shoulder release
Purpose
Promote circulation and body awareness through rhythmic tapping.
Energy Practices
Blood Pressure Equalizer
Purpose
A breathing and arm movement sequence that you teach as an equalizing practice.
Sequence
- Heart center
- Elbows back
- Chest opening
- Arms out
Energy Egg Smoothing
Purpose
Gentle flowing movement with the arms.
Benefits
- relaxation
- body awareness
- breathing coordination
Hand Health Series
Maintaining hand function. This is especially valuable for older adults and people with arthritis.
Exercises include:
- Thumb Mobility
- Round Fingers
- Finger Flicks
- Finger Joint Stretch
- Finger Valley Massage
- Interlaced Finger Rub
- Pulse Point Massage
- Hand Tapping
- Wrist Tapping
- Palm Punches
Relaxation
Guided Healing Visualization
Topics
- Belly breathing
- Governor Vessel 20 (Baihui)
- Healing light imagery
- Releasing tension
- Quiet rest
Closing
Sun & Moon Bow
Purpose
Traditional ending.
Represents completing the practice with gratitude and respect.
Gentle Yoga and Tai Chi with Gail 