Balance-focused tai chi

How the session works

1. 1Stand near a wall, sturdy chair or rail you can touch for balance.
2. 2Press start. The app names each form, cues the weight shift, and runs both sides.
3. 3Move slowly and deliberately — controlled weight shifts are what train balance.
4. 4It runs 5 to 10 minutes; touch your support whenever you need it.

The moves

• Commencing form40s

  Float the arms up on the in-breath, sink them on the out.

• Parting the wild horse's mane60s · each side

  Shift your weight and open the arms as if holding a large ball.

• Repulse the monkey60s · each side

  Step back lightly; one hand pushes forward as the other withdraws.

• Standing post60s

  Knees soft, arms round as if holding a ball, breathe into the belly.

• Ankle & knee loosening30s · each side

  Small slow circles — keep a hand on a wall if you need balance.

What it's good for

• Trains balance and steadiness with controlled, weight-shifting forms.
• Builds the confidence that reduces fall risk, especially for older adults.
• Gentle and supported — done with a wall or chair within reach.

The evidence. Tai chi has strong randomised-trial evidence for improving balance and reducing falls in older adults — it's one of the most recommended activities for fall prevention. Practise near support while you build confidence.

Safety

• Keep a wall, chair or rail within reach for balance, come out of any standing hold slowly, and sit down if you feel lightheaded.
• If your balance is unsteady, stay close to a wall or chair throughout and consider having someone nearby the first few times.
• Tai chi and qigong are gentle and generally safe, but this isn't medical advice — check with a clinician if you have a balance disorder, low blood pressure, a recent injury, or are pregnant.

Frequently asked questions

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. Its slow, controlled weight shifts are exactly what trains steadiness.

Is this suitable for seniors?

It's designed with an older, balance-focused audience in mind — gentle, supported, and done near a wall or chair. Check with a clinician if you have a balance disorder or are recovering from an injury.

How does tai chi prevent falls?

By repeatedly practising slow, controlled weight shifts and single-leg moments, tai chi trains the strength, coordination and confidence that keep you steady — which research links to fewer falls.

Try another routine

• Tai chi basics for beginners→
• Standing meditation (zhan zhuang)→
• Joint-loosening qigong→

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