Tai chi & qigong
Free, guided tai chi and qigong — the gentlest, slowest flows in the whole library. No exertion, no rep counting, no sweat: just continuous, breath-paced movement, coached one named form at a time, with the next form previewed before you reach it. It owns the moment you want to move without it being a workout — morning stiffness, a screen break, winding down, or building balance gently. Voice leads, so your eyes can leave the screen.
Want a quick win? Press start on the right — or browse the full library below.
The session library
Every flow opens a guided, voice-led session. Stiff this morning? The Qigong morning flow. New to it? Tai chi basics for beginners. Want better balance, the classic Eight Brocades, or quiet standing meditation? There's a flow for each — all gentle, all breath-paced.
Calm
Slow down, breathe, and settle the mind- Qigong morning flow≈ 5 min
Wake the body gently with a short morning qigong flow.
6 moves · CalmStart - Tai chi basics for beginners≈ 7 min
Learn the core tai chi movements, one slow form at a time.
5 moves · CalmStart - Standing meditation (zhan zhuang)≈ 5 min
Build calm, posture and leg strength by standing still.
3 moves · CalmStart - Eight Brocades (Ba Duan Jin)≈ 8 min
Follow the Eight Brocades, the most popular qigong set.
6 moves · CalmStart - Joint-loosening qigong≈ 4 min
Loosen stiff joints with a few minutes of slow qigong.
4 moves · CalmStart - Balance-focused tai chi≈ 7 min
Steady, weight-shifting movements to improve balance and confidence.
5 moves · CalmStart
The gentlest movement there is
There's no exertion here and nothing to count — just slow, continuous movement paced by the breath, one named form at a time. A calm voice does the coaching so you can stand back from the screen and move with your eyes soft. It's as much for the mind as the body, and it's the rare practice that suits almost any age or ability.
Tai chi and qigong are gentle and generally safe, with good evidence for improving balance and wellbeing and modest evidence for lowering blood pressure. Keep a wall or chair within reach for the standing and balance flows, come out of holds slowly, and sit down if you feel lightheaded. Every flow is breath-paced — pair one with coherent breathing to settle even deeper.
Frequently asked questions
What is the difference between tai chi and qigong?
- Qigong is a broad set of gentle, breath-paced movements and postures for health and calm; tai chi is a related martial-arts-derived practice of flowing forms. Both are slow and low-intensity, and this app guides flows from each.
Is tai chi good for balance?
- Yes — tai chi has some of the strongest evidence of any activity for improving balance and reducing falls, especially in older adults. The Balance-focused tai chi flow is built around that.
Do I need experience to start?
- No — the forms are slow and the app names each one and previews the next. Tai chi basics for beginners and the Qigong morning flow are good places to start.
What is Ba Duan Jin?
- Ba Duan Jin, the 'Eight Brocades', is the most popular qigong set in the world — eight gentle, named movements that work the whole body. The Eight Brocades routine guides the signature pieces.
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Disclaimer. These guided sessions are low intensity and intended for healthy adults, but they are not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.