Tai chi for beginners: 6 simple moves
Tai chi is a slow, flowing form of exercise that started as a Chinese martial art. You move gently from one posture to the next while breathing calmly, which trains balance, leg strength, flexibility and relaxation. It is low-impact, suits almost any age, and the basic moves can be done standing or seated.
By the MuscleOG team · Updated October 28, 2026
Benefits
- Balance: tai chi is one of the exercise types recommended for older adults to help prevent falls, because it trains slow weight shifts and standing on one leg.
- Leg strength and mobility: holding gently bent knees and turning from the waist work the legs and hips without impact.
- Calm: slow movement with steady breathing is relaxing, and many people use it to wind down.
- Gentle on joints: no jumping, no heavy loads.
Three basics for every move
- Soft knees: never lock them.
- Turn from the waist and let the arms follow.
- Breathe slowly: in as the arms open or draw back, out as they push or close.
Six simple moves
1. Qigong breathing
Stand or sit tall. Let your palms rise in front of you to shoulder height as you breathe in, then float down as you breathe out. 6–8 slow breaths. This is how most sessions start and end.
2. Wave hands (cloud hands)
Feet hip-width, knees soft. One palm at face height, the other at hip height. Turn slowly from the waist to one side, then switch the hands’ positions and turn to the other side, as if your hands are drifting past like clouds. 45 seconds.
3. Hold the ball
Round your arms in front of you as if holding a large ball, one hand on top. Slowly turn the ball so the top hand moves down and the bottom hand up, then reverse. 45 seconds.
4. Brush knee
Step forward heel first (or, seated, lean slightly forward). One hand sweeps down past the knee while the other palm pushes forward at shoulder height. Alternate sides. 45 seconds.
5. Push the mountain
Palms forward at chest height. Push out slowly as you breathe out, shifting your weight a little onto the front foot, then draw back as you breathe in. 45 seconds.
6. Golden rooster
Stand beside a chair. Lift one knee toward hip height as the opposite hand presses down, hold for a breath, then lower and switch. Hold the chair back for support until you feel steady. 30 seconds per side. Seated: lift one knee as the opposite arm rises.
A 10-minute routine
| Part | Moves | Time |
|---|---|---|
| Warm-up | Shoulder rolls, ankle circles, qigong breathing | 2 minutes |
| Flow, twice through | Wave hands, hold the ball, brush knee, push the mountain | 6 minutes |
| Balance | Golden rooster, each side | 1 minute |
| Finish | Qigong breathing | 1 minute |
Do it daily or most days. If standing is hard, do every move seated, as in our chair exercise routine.
Common questions
Is tai chi exercise?
Yes, a gentle one. It counts toward balance and flexibility work. For muscle strength, add some strength exercises 2 days a week, such as sit-to-stands and wall push-ups.
Do I need a teacher?
Not to start with simple moves. If you enjoy it, a class helps you learn the longer traditional forms.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.