Tai Chi Starter Checklist

1. Gather your supplies

• Comfortable, loose clothing you can move in
• Flat flexible shoes or a non-slip surface to go barefoot
• A few feet of open floor space
• A sturdy chair or wall nearby for balance support

2. Your first project

3. Your first month, step by step

• Week 1: Watch the beginner video for seniors and simply get comfortable standing tall with your feet shoulder-width apart, knees soft. Practice breathing slowly from your belly and gently shifting your weight from one foot to the other. Keep a chair nearby and do not worry about getting it perfect.
• Week 2: Add the opening movement and Cloud Hands from the short Module videos. Move slowly and let your arms float. Notice how your balance feels and use the chair or wall whenever you need it. A few calm minutes most days is plenty.
• Week 3: String two or three movements together so they flow into one another without stopping. Try a longer follow-along routine and pause it whenever you like. Focus on staying relaxed and breathing smoothly rather than on speed.
• Week 4: Practice your little sequence from memory and add a short standing meditation to finish. Look back at Week 1 and notice how much steadier and calmer you feel. Pick your next form to learn, or join a local class to keep growing.

4. Mistakes to avoid

• Tensing up. Tai Chi is about softness, so let your shoulders drop and your muscles stay loose and relaxed.
• Moving too fast. The slowness is the whole point; the slower you go, the more your balance and strength improve.
• Holding your breath. Breathe slowly and naturally from the belly, letting the breath flow with the movement.
• Locking your knees. Keep your knees soft and slightly bent so your joints stay cushioned and your stance stays stable.
• Comparing yourself to others. Everyone's range is different; move within your own comfort and progress at your own pace.
• Looking down at your feet. Keep your head gently upright and your gaze soft and forward to protect your balance and posture.