If there were a gentle activity you could add to your life that could improve your balance, reduce pain, and even improve your overall quality of life, would you give it a try? Consider this Tai Chi warmup.

Tai Chi is known for its ability to improve balance and stability for those at risk for falls. It has also been studied for its effects on improving pain conditions in the back, neck and knee. Research has shown that practicing Tai Chi can help improve the quality of life for those with heart failure and cancer.

This ancient movement practice combines gentle body forms, breathwork and focused attention. Tai Chi forms are movement patterns that engage different parts of the body and can be adapted to seated or standing versions based on a person’s mobility or needs.

Many describe Tai Chi as a moving meditation. The slow graceful forms bring focused attention to the postures, quieting the mind and providing a sense of peace and relaxation. This can take us away from worries and thoughts of our day. Over time, practicing the forms becomes easier and more familiar, allowing for a deeper meditative practice.

Tai Chi is practiced indoors and outdoors, in group and individual lessons, standing and in a chair. You may notice Tai Chi group classes occurring in public spaces near you, improving health and providing a sense of community where people can gather and participate together.

Tai Chi is gentle and slow, and it places minimal stress on muscles and joints. It is safe and easy to learn for the beginner. Tai Chi is inexpensive, as it does not require equipment to participate. Simply watching and following along is all that is needed.

Follow along with Roger Currier, a recreation therapist and certified applied Tai Chi instructor from the James A. Haley VA Medical Center in Tampa, FL. He demonstrates a Tai Chi lesson with option for a seated or standing warm-up and session. These videos offer both an introduction and a warm-up Tai Chi practice that you can do anywhere. Make sure you have enough space to move around comfortably while watching the video.


Warm Up


Interested in hearing how Tai Chi has made an impact on Veterans? Watch this video to learn how practicing Tai Chi has improved one Veteran’s life.

By Juli Olson, DACM, DC, is the national lead for Acupuncture at VHA’s Integrative Health Coordinating Center

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Published on Jan. 24, 2022

Estimated reading time is 1.9 min.

Views to date: 2,972


  1. David Evans February 11, 2022 at 10:20 am

    Where’s the next video?

  2. Elizabeth February 7, 2022 at 6:29 pm

    I’d like to know more too. What is the next phase? But this video does not even show up at https://www.youtube.com/hashtag/livewholehealth

  3. John Jordan February 7, 2022 at 5:01 pm

    interesting….. I got this.

  4. Portia McCracken January 31, 2022 at 6:27 pm

    If you’re intrrested in gentle Tai Chi, check out the programs at Dr Paul Lam’s Tai Chi for Health Institute at:
    Tai Chi for Health Programs – Tai Chi for Health Institute

    Dr Lam, an Australian physician, developed his Tai Chi program to help himself after being diagnosed with severe arthritis at an early age. His program, with its many variations, is recommended by the U.S. Centers for Disease Control and Prevention (www.cdc.gov), as well as arthritis foundations around the world. They are shown in free videos on his Institute site and on YouTube, and complete sets may be purchased through his Institute and on Amazon.

    At the onset of my own journey with osteoarthritis, I began my study of Dr Lam’s Tai Chi for Arthritis program 25 years ago, in classes taught by a certified TCA instructor. After enjoying classes taught by certified instructors in several states, eventually I too achieved certification as a Tai Chi for Arthritis instructor.

    You can find Dr Lam’s certified instructors all over the US and in many other countries by a search on this page:
    Find Tai Chi Instructors | Tai Chi for Health Institute
    I cannot speak highly enough of Dr Lam and his Tai Chi programs which have improved the quality of life for millions of Americans and countless others all over the planet.

  5. Anita January 28, 2022 at 12:41 pm

    I just bought three videos from Amazon for $30.00
    Scott Cole Tai Chi for beginners
    Scott Cole Tai Chi for Balance & Mobility
    Scott Cole Tai Chi for AM & PM Workouts
    Excellent videos.

  6. Joe Barrett January 28, 2022 at 8:34 am

    Appreciate this opening, looking forward to making this apart of my practice. I will begin the OMpractice search for tai chi with regularity.

  7. Mary Ellen Manning January 28, 2022 at 6:32 am

    Very helpful warm up videos. Can I sign up for online Tai Chi classes?

  8. Sue A January 27, 2022 at 8:22 pm

    Just like other viewers who left a comment, where can we find the therapist in the tai chi warm-up video do an actual tail chi exercise class/routine??? I don’t do social media so don’t send me there.

  9. Gregory Moore January 27, 2022 at 6:25 pm

    Do not try to learn from a book or Video. Try to find a Tai chi chaun group.There may be a State ass’n. Number of books on philosophy. Look for Dr Chan man Ching references. Harvard has done publications. Look for the 37 posture form. Professor has some U tube stuff. GM Az

  10. Susan January 27, 2022 at 10:16 am

    Warm up is good. Where is the actual tai chi?
    Double digit multiplication captcha?!

  11. Kathy January 27, 2022 at 8:08 am

    Would like more as this was nice

  12. Nelson Wayne Bell January 26, 2022 at 10:51 am

    Like to know more.

    • Cindy Huffman January 26, 2022 at 6:07 pm

      This sounds fun . Is the video available? Thank you

  13. Dennis Quill January 25, 2022 at 7:06 pm

    Can you make this downloadable so I can make a dvd for my use?

  14. Charles Riggs January 25, 2022 at 5:40 pm

    I’m really ready for some Tai Chi online classes.

  15. Cynthia Jean Koroll January 25, 2022 at 12:01 pm

    How can I participate with the trainer? Is there a virtual event?

  16. Bobbi Chandler January 25, 2022 at 9:12 am

    What’s the website so I can follow and learn the tai chi exercises?

  17. Bobbi Chandler January 25, 2022 at 9:11 am

    Where can I follow to exercise along with the trainer? Thanks!

Comments are closed.

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