Note: The follow-along videos for this page are being recorded and will be added soon.
For now, you can use this page as a written guide to understand each routine and the 28-Day Gentle Plan.
All the follow-along routines from your Gentle Tai Chi & Qigong for Seniors Over 60 book — in one simple place.
Choose seated or standing options and move at your own pace.
How to Use This Video Hub
This page is designed especially for adults 60+ who are following the book. You don’t have to watch everything at once. Just find your chapter, choose Seated or Standing, and follow along.
- Find your chapter in the book (for example, Chapter 9 – Warm-Ups).
- Scan the QR code or come directly to this page.
- Scroll down until you see the matching chapter title.
- Tap Seated if you prefer to stay in your chair, or Standing if you feel stable on your feet.
- Move slowly. You can pause or repeat any video as often as you like.
Important Safety Reminder
These videos are for gentle wellness and general information only. They are not medical advice.
- Always talk to your doctor or health provider before starting a new exercise program.
- If you feel sharp pain, dizziness, chest pain, or strong shortness of breath, stop immediately and sit down.
- Keep a stable chair nearby and use it for support whenever needed.
- When in doubt, choose the smaller, slower, and easier version of every movement.
Chapter 9 – Whole-Body Warm-Ups for Stiff Joints
Start here on days when you feel stiff, tired, or unsure about your balance.
These warm-ups gently wake up your joints, muscles, and breath before the main Tai Chi and Qigong routines.
Choose Seated if you prefer to stay in your chair today, or Standing if you feel steady on your feet.
9A – Seated Warm-Up Flow
A gentle full-body warm-up you can do completely seated. Perfect for stiff mornings, low energy days, or any time you want to loosen your joints without standing.
- Calm breathing and body awareness
- Shoulder and neck release
- Gentle spine and ribcage movements
- Hip rocking and small circles
- Soft ankle and knee warm-ups
- Hand and wrist awakening
9B – Standing Warm-Up Flow (with Chair Support)
A gentle warm-up behind a stable chair. Ideal when you feel steady enough on your feet and want to prepare for the standing Tai Chi flow.
- Standing breathing with hands lightly on the chair
- Shoulder and neck release while standing
- Gentle spine opening and rotations
- Side-to-side hip weight shifts
- Soft knee bends and ankle work
- Hand and wrist awakening
Chapter 10 – Core Seated Tai Chi Flow – Calm and Centered
Use this routine on days when you prefer to stay in your chair but still want a full-body Tai Chi-inspired practice.
The focus is on calming your mind, softening your breathing, and gently improving posture and balance awareness without standing.
Choose the Seated Version for the full flow described in Chapter 10.
If you feel ready to practice on your feet, you can try the Standing Flow in Chapter 11.
10A – Core Seated Tai Chi Flow
A gentle, flowing sequence you can do entirely seated.
You will combine slow arm movements, soft turning of the upper body, and awareness of your sit bones to feel more calm, centered, and stable.
- Gentle opening and closing movements for the arms
- Soft turning of the upper body with relaxed shoulders
- Simple “cloud hands” style motions adapted to the chair
- Awareness of weight on the right and left sit bone
- Coordination of breath, hands, and eyes
- A quiet closing to finish calm and centered
Chapter 11 – Core Standing Tai Chi Flow – Balance and Confidence
Use this routine on days when you feel steady enough to stand with a chair nearby.
This flow gently challenges your balance while keeping the movements slow, small, and supported, so you can build confidence step by step.
If standing feels too tiring or unsteady today, you can always go back to the Seated Version in Chapter 10.
When you feel ready, practice the Standing Version with a stable chair in front of you.
11A – Core Standing Tai Chi Flow
A slow, chair-supported Tai Chi-style flow to improve balance and whole-body coordination.
You will use gentle steps, weight shifts, and arm movements to feel more grounded and confident on your feet.
- Stable starting posture with a chair in front of you
- Gentle weight shifts from one foot to the other
- Soft turning of the upper body with relaxed arms
- Simple forward and backward steps with support
- Coordinating breath with slow, flowing movements
- Options to make each movement smaller or larger, depending on your energy
Chapter 12 – Qigong for Calm Energy and Better Breathing
These Qigong-inspired routines focus on smooth breathing, gentle opening of the chest, and relaxing your nervous system.
You can choose a Seated Flow, a Standing Flow with chair support, or alternate them on different days.
Choose the Seated Qigong Flow on days when you prefer to stay in your chair,
and the Standing Qigong Flow when you feel ready to stand with a stable chair nearby.
12A – Seated Qigong Flow – Calm Energy
A gentle, chair-based Qigong flow to calm the mind and smooth your breathing.
This routine is ideal in the morning, after a stressful day, or anytime you want to “land” your energy without standing.
- Simple “sinking the Qi” movements adapted to the chair
- Gentle opening and closing of the chest and arms
- Soft turning of the upper body with relaxed shoulders
- Slow breathing with slightly longer exhales to promote calm
- A quiet closing to feel grounded and centered
12B – Standing Qigong Flow – With Chair Support
A slow, standing Qigong-inspired flow with a chair for support.
Use this routine when you want to gently awaken your whole body, improve breathing, and build confidence on your feet.
- Standing breathing with light hands on the back of the chair
- Gentle arm circles and opening/closing of the chest
- Soft weight shifts and small, flowing movements of the spine
- Slow, smooth inhalations and slightly longer exhalations
- A short closing sequence to relax shoulders, face, and jaw
Chapter 13 – 28-Day Gentle Plan – Video Support
In your book you will find a simple 28-Day Gentle Plan with at least 4 practice days per week.
This section helps you quickly find the main videos used in each week, so you don’t have to search through the whole page every time.
You can always adjust the plan.
On low-energy days, choose the Seated versions.
On higher-energy days, try the Standing versions with a stable chair nearby.
How to Use Your 28-Day Gentle Plan (Video Overview)
▶ Watch the video: How to Use Your 28-Day Gentle Plan
(1–3 minutes – a simple explanation of how to use the plan, choose Track A/B/C, and work with your Wall Chart and “minimum days”)
We recommend watching this once before you start Week 1.
Week 1 – Getting Started Gently
In Week 1 the goal is simply to start moving and to get comfortable with the Seated routines.
Focus on short, gentle sessions and learning the basic patterns.
Typical videos you will use in Week 1:
- 9A – Seated Warm-Up Flow
- 10A – Core Seated Tai Chi Flow
- 12A – Seated Qigong Flow – Calm Energy
If you ever feel tired or unsure, it is perfectly fine to do only the Seated Warm-Up Flow (9A) for the day.
Week 2 – Building Confidence
In Week 2 you can begin to explore the Standing Warm-Up and, if it feels safe, short parts of the Standing Tai Chi Flow.
Always keep a stable chair in front of you and move slowly.
Typical videos you will use in Week 2:
- 9A – Seated Warm-Up Flow or 9B – Standing Warm-Up Flow
- 10A – Core Seated Tai Chi Flow
- 11A – Core Standing Tai Chi Flow, in small portions
- 12A Seated Qigong Flow – Calm Energy or 12B – Standing Qigong Flow – With Chair Support
You can always switch back to the Seated versions on any day.
The plan is a gentle guide, not a strict rule.
Week 3 – Growing Strength & Balance
In Week 3 you gradually spend more time standing, if this feels safe, and combine the Warm-Ups, Standing Tai Chi Flow, and Qigong.
The aim is to gently challenge your balance while staying relaxed.
Typical videos you will use in Week 3:
- 9B – Standing Warm-Up Flow, with the chair
- 11A – Core Standing Tai Chi Flow
- 12B – Standing Qigong Flow
- 10A – Core Seated Tai Chi Flow on days when you prefer to stay in the chair
You do not have to stand for the whole session.
You might start with a Seated Warm-Up and then try just a few minutes of the Standing Flow.
Week 4 – Mix & Maintain
In Week 4 you create a mix that feels realistic for your daily life.
Some days may be mostly Seated; other days may combine Standing Warm-Ups, Tai Chi Flow, and Qigong.
Typical videos you will use in Week 4:
- 9A – Seated Warm-Up Flow or 9B – Standing Warm-Up Flow
- 10A – Core Seated Tai Chi Flow
- 11A – Core Standing Tai Chi Flow
- 12A Seated Qigong Flow – Calm Energy or 12B – Standing Qigong Flow – With Chair Support
After the 28 days, you can repeat this plan or create your own weekly routine using any combination of the videos that you enjoy and that feel safe for your body.