Your 28-Day Plan
DAY1DAY2DAY3DAY4DAY5DAY6DAY7DAY8DAY9DAY10DAY11DAY12DAY13DAY14DAY15DAY16DAY17DAY18DAY19DAY20DAY21DAY22DAY23DAY24DAY25DAY26DAY27DAY28
Mini Routines
Morning Wake-Up5 minutes
Evening Wind-Down5 minutes
TV or Desk Break3 minutes
The 3-Minute "Bad Day" Routine3 minutes
All 36 Moves
The Foundations
Your Tall, Easy SeatThe Foundations
Belly BreathingDan Tian breathing
Raising the PowerQi Shi
Holding the BallBao Qiu
Opening and ClosingKai He
The ClosingShou Shi
Warm-Up
Neck TurnsWarm-Up
Shoulder RollsWarm-Up
Wrist & Ankle CirclesWarm-Up
Seated March with Arm SwingWarm-Up
Seated Spine WaveWarm-Up
Seated Tai Chi Flows
Wave Hands Like CloudsYun Shou
Parting the Wild Horse's ManeYe Ma Fen Zong
Brush KneeLou Xi Ao Bu
Repulse the MonkeyDao Juan Gong
White Crane Spreads Its WingsBai He Liang Chi
Grasp the Sparrow's TailLan Que Wei
Single WhipDan Bian
PushAn
Strength, Core & Everyday Moves
Golden Rooster Knee LiftJin Ji Du Li
Turning the WaistStrength, Core & Everyday Moves
Heel & Toe RaisesStrength, Core & Everyday Moves
Supported Sit-to-StandStrength, Core & Everyday Moves
Turn to Look Behind YouStrength, Core & Everyday Moves
Reach and Pick UpStrength, Core & Everyday Moves
Reach for the Top ShelfStrength, Core & Everyday Moves
Mobility
Seated Side BendMobility
Chest OpenerMobility
Seated Hamstring StretchMobility
Gentle Hip OpenerMobility
Seated Balance
Side-to-Side Weight ShiftSeated Balance
Forward Lean and ReturnSeated Balance
Pattern Toe TapsSeated Balance
Breath & Cool-Down
Lifting the SkyLiang Shou Tuo Tian
Pressing Down the EnergyBreath & Cool-Down
Embrace the MoonBreath & Cool-Down
Practice safely. Read Part 2 of your book before Day 1. Move within your comfort, and stop if you feel chest pain, dizziness, shortness of breath or sharp pain. This is not medical advice.