7-Minute Chair Tai Chi – 28-Day Gentle Seated Program
MOVE. BREATHE. FLOW. JUST 7 MINUTES A DAY.
Discover a simple way to bring gentle movement into your daily routine with the 7-Minute Chair Tai Chi – 28-Day Gentle Seated Program.
This easy-to-follow digital guide introduces 21 seated Tai Chi-inspired movements over three progressive weeks, followed by a fourth week where you bring everything together into complete 7-minute flows.
No complicated routines. No gym. Just a stable chair and a few minutes for yourself.
WHAT'S INSIDE
✓ 28-day structured program
✓ 21 illustrated seated movements
✓ START → MOVE → RETURN visual guidance
✓ Simple breathing instructions
✓ 7-minute daily sessions
✓ 3 progressive learning weeks
✓ Week 4 Complete Flow
✓ Weekly recap pages
✓ 28-day program summary
✓ Printable progress tracker
✓ Quick-reference guide to all 21 movements
HOW IT WORKS
Week 1 – Foundation
Learn your first 7 movements and establish posture, breathing and control.
Week 2 – Flow
Add 7 new movements and begin creating smoother transitions.
Week 3 – Coordination
Complete your library of 21 movements while developing greater control and coordination.
Week 4 – Complete Flow
No new movements. Combine what you've learned into simple 7-minute routines.
45 seconds of gentle movement + 15 seconds to reset.
That's it.
Perfect for anyone looking for a simple, low-impact way to add more gentle movement to the day without complicated workouts.
Digital PDF – Instant Download
Use it on your phone, tablet or computer, or print the pages you want to keep nearby.
This guide is for general educational and wellness purposes only and is not medical advice. Always work within a comfortable range and stop if you experience pain, dizziness or unusual discomfort.
