Chair Tai Chi: A Gentle Seated Routine for Seniors

Chair tai chi, also called seated tai chi, takes the slow, flowing movements of tai chi and adapts them so they can be done sitting on a firm chair. You keep the parts that make tai chi worthwhile, steady breathing, relaxed posture, gentle movement through the arms, trunk and legs, without needing to stand for long or worry about losing your balance.

This guide explains who chair tai chi suits, what it can and cannot do, and gives you a 15-minute seated routine you can follow at home. It also explains how seated practice fits into a group class, so you can move on to standing work when you feel ready.

Join a class with a seated option: every movement in our tai chi classes in Chiswick can be done from a chair. Group classes are £15, on Wednesdays at 9:30am and Fridays at 1:30pm. Save your place in a group class, message us on WhatsApp or call 020 4515 0000.

What is chair tai chi?

Chair tai chi is ordinary tai chi with the legs supported. The upper body follows the same movements as a standing class, and the legs do a seated version of the weight shifts, so the principles stay the same: move slowly, breathe steadily, keep the spine tall and the shoulders relaxed. Many qigong exercises translate to sitting just as easily, which is why seated sessions often blend the two.

It is not a lesser form of tai chi. For many people it is the safest way to begin, and for some it remains their main practice.

Who is seated tai chi for?

• Older adults who feel unsteady standing for long, or who have had a fall and want to rebuild confidence.
• People with joint pain in the knees, hips, ankles or feet, including osteoarthritis, where standing for an hour is uncomfortable.
• Anyone recovering from illness, surgery or a period of inactivity, once their doctor or physiotherapist has said exercise is appropriate.
• People with long-term conditions that cause fatigue, such as fibromyalgia, or that affect walking.
• Wheelchair users, who can do almost the whole upper-body routine.
• Desk workers who want a short break to loosen the neck, shoulders and back.

What can chair tai chi help with?

Tai chi as a whole has a strong research base, particularly for balance, falls in older adults and knee osteoarthritis. A 2026 umbrella review in the British Journal of Sports Medicine, pooling 1,744 trials of traditional Chinese exercise, found the strongest evidence for knee osteoarthritis and chronic musculoskeletal pain. Read our summary of the review.

Seated tai chi has been studied less than standing tai chi, and the trials that exist are mostly small. They suggest it is safe and well tolerated, and that it can help with upper-body strength and flexibility, breathing and mood. The honest summary: chair tai chi is a gentle, sustainable way to keep moving, and a stepping stone to standing practice, which trains balance more directly. For the wider evidence see the benefits of tai chi.

Before you start

• Choose a firm, stable chair without wheels or arms that get in the way. A dining chair is ideal.
• Sit towards the front of the seat with your feet flat on the floor, hip-width apart, and your knees roughly over your ankles.
• Sit tall without leaning on the backrest, as if a thread is lifting the crown of your head.
• Wear loose clothing and flat shoes, or practise barefoot.
• Move within comfort. Tai chi should never hurt. Make any movement smaller if you need to.
• Stop if you feel dizzy, short of breath, faint or unwell.

A 15-minute chair tai chi routine

Move slowly and let your breath set the pace. Repeat each exercise six to eight times unless stated otherwise.

1. Settling the breath (1 minute)

Rest your hands on your lower belly. Breathe in slowly through your nose and feel your belly rise under your hands, then breathe out a little more slowly than you breathed in. Let your shoulders soften with each out-breath.

2. Raising and lowering the arms

Let your hands rest on your thighs. Breathe in as you float both arms forward and up to shoulder height, wrists leading and fingers soft. Breathe out as you lower them slowly back to your thighs. This is the opening movement of most tai chi forms.

3. Holding up the sky

Interlace your fingers in front of your belly. Breathe in as you raise your hands up the front of your body and turn the palms to face the ceiling, reaching only as high as is comfortable for your shoulders. Breathe out as you separate the hands and float them down to your sides.

4. Shifting weight between the sitting bones

Slowly move your weight onto your right sitting bone until your left side feels light, then move back through the centre onto the left. Keep your head level and your feet on the floor. This is the seated version of the weight shift at the heart of tai chi, and it works the deep muscles of the trunk.

5. Heel and toe rocking

With feet flat, slowly lift your heels so you press through the balls of your feet, then lower them and lift your toes instead. Do ten slow rocks. This works the calves and shins that help keep you steady on your feet.

6. Turning the waist

Rest your hands on your thighs. Turn your upper body gently to the right, letting your head follow, then return to the centre and turn to the left. Keep your knees pointing forward and turn only as far as is comfortable.

7. Holding the ball

Hold your hands in front of your chest, palms facing each other, as if holding a large ball. Breathe in as you draw the hands slowly apart, and breathe out as you bring them back towards each other without touching. Notice any warmth in the palms.

8. Wave hands like clouds

Raise your right hand to face height with the palm facing you, and your left hand to waist height with the palm down. Turn your upper body slowly to the right, then lower the right hand and raise the left as you turn back to the left. The hands pass each other like slow, drifting clouds. Do six each way.

9. Pushing the palms

Bring your hands up in front of your shoulders, palms facing forward. Breathe out as you push both palms slowly forward to almost straight arms, then breathe in as you draw them back. Keep the shoulders down and relaxed.

10. Knee lifts

Holding the sides of the seat if you need to, slowly lift one foot a few centimetres off the floor, hold for a breath, and lower it. Alternate legs. This builds the hip and thigh strength you use to stand up from a chair.

11. Closing (1 minute)

Rest your hands on your lower belly again and take three slow breaths. Sit quietly for a moment before you stand up, and stand up slowly.

How often to practise

Ten to fifteen minutes on most days is more useful than one long session a week. Many people like to practise in the morning to loosen up, or in the afternoon when energy dips. Within a few weeks most people notice easier breathing and looser shoulders and back.

Moving from seated to standing

Chair tai chi is a good place to start, but standing practice trains balance more directly, because your legs and feet have to manage your weight. When you feel ready, try the same routine standing behind the chair, holding the backrest with one hand during the weight shifts. In a group class you can mix and match, sitting for some movements and standing for others, and change from week to week. Our tai chi exercises for beginners guide shows the standing versions.

Who should take advice first

Chair tai chi is gentle, but speak to your GP before starting if you have had a recent fall, unexplained dizziness, recent surgery, chest pain or a heart condition that is not well controlled. If dizziness is part of the picture, our vestibular assessment can look for a treatable cause, and our balance exercises for seniors guide sets out a safe home programme.

Frequently asked questions

Is chair tai chi good for seniors?

Yes. It is low impact, easy to adapt, and removes the worry of losing balance, which makes it one of the most accessible ways for older adults to start tai chi.

Is seated tai chi real tai chi?

Yes. It uses the same movements, breathing and principles. Only the legs are supported.

Can chair tai chi improve balance?

It strengthens the trunk and legs and trains controlled movement, which supports balance. Standing practice trains balance more directly, so many people start seated and add standing movements over time.

How long should a chair tai chi session be?

Ten to fifteen minutes at home is enough to begin. Group classes usually last an hour, with breaks and a mix of seated and standing work.

Can I do chair tai chi with arthritis?

Usually, yes, and tai chi has good evidence for knee osteoarthritis. Keep movements within a comfortable range. See is tai chi good for arthritis.

Do I need any equipment?

Only a firm, stable chair and comfortable clothing.

Tai chi classes with a seated option in Chiswick

Our group tai chi and qi gong classes are £15 a class, every Wednesday from 9:30am to 10:30am and every Friday from 1:30pm to 2:30pm. Every movement can be done seated, standing or a mix of both, and complete beginners can join in any week. Tell us when you book if you would like a chair set out for you.

Classes are at Omnia Lifestyle, 8 to 9 Bedford Corner, The Avenue, Chiswick W4 1LZ, close to Turnham Green station, on bus routes 94, E3 and 272. Limited parking is available on request when booking. Read more about our tai chi classes for over 50s and seniors or tai chi and qi gong in Chiswick.

Join a tai chi group class in Chiswick: £15 a class, Wednesdays 9:30am and Fridays 1:30pm. Save your place in a group class, message us on WhatsApp or call 020 4515 0000. Prefer to learn on your own? One-to-one sessions are £50 and can be booked online.

This article is general information, not medical advice. If you have a medical condition or a history of falls, speak to your GP before starting a new exercise practice.