Coach Luke
FREE CHALLENGE

Learn gentle seated tai chi in five days

A free 5-day email challenge that builds a 15-minute chair tai chi routine one small step a day: set up and breathe, add the first moves, link the full flow, make it daily, then try supported standing. Each day takes 5 to 15 minutes, under an hour in total.
  • 5 days
  • 5 short steps
  • Free, unsubscribe anytime
DAY BY DAY

Five short steps, one calm daily routine

This is the same seated routine I have given clients recovering from injury, managing joint pain or stuck at a desk all day.

By day five you have

  • The right chair and posture
  • Your first four moves
  • The full 15-minute routine
  • A daily habit that sticks

01

Set up and breathe

Pick a sturdy armless chair, find your seated posture and learn the settling breaths and weight shifts.
5 min

02

Add the first moves

Learn Commencing Form and slow seated marching, the seated version of tai chi walking.
8 min

03

Link the full flow

Add Wave Hands Like Clouds, push and gather, and the spinal turn to complete the 15-minute routine.
15 min

04

Make it a daily habit

See why short daily sessions beat long rare ones, and use the 5-minute desk version on busy days.
10 min

05

Try supported standing practice

Take your first steps of tai chi walking with one hand on a counter or sturdy chair.
10 min

Is this challenge for you?

It is made for beginners, seniors, desk workers and anyone who needs a gentle, joint-friendly way to move.
RIGHT NOW

Standing workouts feel risky

  • Balance feels shaky on bad days
  • Joints ache after most workouts
  • Classes and apps feel like too much
  • You sit for most of the day
AFTER FIVE DAYS

A calm routine you can trust

  • Every move starts from a stable seated base
  • Slow, low-impact moves that are kind to joints
  • One free 15-minute routine you do at home
  • A 5-minute version for the desk or sofa
Coach Luke, NASM-certified personal trainer and tai chi practitioner
Coach Luke
Personal trainer and tai chi practitioner
I have trained in seven martial arts including tai chi, and I have spent more than 20 years helping people move with less pain. Chair tai chi is the safest on-ramp I know, and this challenge walks you through it one day at a time.
  • Free tai chi guides for beginners
  • Gentle routines for sore joints
  • Weekly emails with practical, no-gimmick tips

Your calmer daily routine starts here

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