Explore Our Complete Lesson Library
Every lesson, from your very first Tai Chi move to advanced Qigong — all in one place, ready when you are.
FREETai Chi4 minThe Origin of Tai Chi
The history and origins of Tai Chi, from ancient China to today.
Tai Chi3 minLesson 01Prologue
A short introduction to the course: what the Old Frame First Routine is, how the lessons are ordered, and how to practise safely at home.
Tai Chi6 minLesson 02Section 1: Commencing Form
The opening posture of the routine — settle your weight, relax the shoulders and begin with calm, rooted breathing.
Tai Chi7 minLesson 03Vajra Pounding Mortar (Part 1)
The first half of this signature movement, covering the step forward, the raised fist and the sinking of the weight.
Tai Chi11 minLesson 04Vajra Pounding Mortar (Part 2)
Complete the movement with the downward stomp and settled stance, then link smoothly into the next posture.
Tai Chi16 minLesson 05Lazy to Roll the Sleeve
A flowing side-opening movement that builds whole-body coordination, relaxed shoulders and a stable, grounded stance.
Tai Chi10 minLesson 06Six Seals and Four Closings
Gather and close your energy with soft circular hands, keeping the hips open and the weight centred.
Tai Chi13 minLesson 07Single Whip
The classic extended posture that opens the chest and connects the heel right through to the fingertips.
Tai Chi6 minLesson 08Vajra Pounding Mortar
The mortar-pounding posture again as a standalone movement, with close attention to timing, breath and relaxation.
Tai Chi7 minLesson 09White Crane Spreads Its Wings
A bright, opening posture that lifts the chest, spreads the arms and gently stretches the upper back.
Tai Chi10 minLesson 10Diagonal Stride
Step on the diagonal to develop hip rotation, spiral power and real stability in a turned stance.
Tai Chi4 minLesson 11Brush Knee
A grounding transition that releases the lower back while teaching you to keep the elbows heavy and the hands soft.
Tai Chi12 minLesson 12Twist Step, Hidden‑Hand Punch
Combine a reversing step with a hidden punch to feel how power travels from the ground up through the waist.
Tai Chi6 minLesson 13Vajra Pounding Mortar
A third pass through the mortar-pounding posture, refining rhythm, relaxation and the settling of the stance.
Tai Chi5 minLesson 14Section 1: Front‑view Practice — Full Routine
Watch the complete first section from the front, in full order, so you can follow along at home.
Tai Chi4 minLesson 15Section 1: Back‑view Practice — Full Routine
The same first section filmed from behind, so you can copy the stance, footwork and hand positions exactly.
Tai Chi8 minLesson 16Turn‑Body Fist
Turn and deflect before delivering the strike, training rotation of the spine and clean, deliberate weight shifts.
Tai Chi6 minLesson 17Green Dragon Emerges from Water
A rising, spiralling movement that opens the ribcage and teaches how to issue power upward without tension.
Tai Chi6 minLesson 18Double Push Palms
Push with both palms from a rooted stance to build leg strength and a clear sense of forward force.
Tai Chi4 minLesson 19Fist Under Elbow
A compact transitional posture that develops soft, coiling arms and precise alignment of elbow and fist.
Tai Chi10 minLesson 20Retreating and Rolling Back, White Crane Spreads Its Wings
Retreat with rolling arms, then open into the crane posture that lifts the chest and stretches the shoulders.
Tai Chi5 minLesson 21Diagonal Stride
Revisit the diagonal stance and deepen your hip rotation, balance and spiral connection.
Tai Chi10 minLesson 22Flash Through the Back, Hidden‑Hand Punch
A lively turning sequence followed by a hidden punch, teaching smooth transitions and a clear direction of force.
Tai Chi9 minLesson 23Wrap‑and‑Punch
A compact, explosive movement that gathers the arms inward before releasing outward with the whole body.
Tai Chi10 minLesson 24Six Seals and Four Closings, Single Whip, Cloud Hands
Three movements joined together, finishing with cloud hands to smooth the breath and settle the mind.
Tai Chi7 minLesson 25High Patting Horse
A light, lifted posture that trains balance on one leg while keeping the upper body relaxed and open.
Tai Chi14 minLesson 26Cross Kick, Groin‑Pointing Punch
Develop leg control with a cross kick, then ground the energy with a firm downward strike.
Tai Chi6 minLesson 27White Ape Offers Fruit
An upward offering gesture that opens the shoulders and trains smooth, rounded arm circles.
Tai Chi7 minLesson 28Six Seals and Four Closings, Single Whip
Run through the pair again and notice how much easier the shapes feel the second time around.
Tai Chi8 minLesson 29Spirited Dragon Squat
A deep, low posture that stretches the hips and legs and teaches you to sink rather than collapse.
Tai Chi7 minLesson 30Step Forward, Seven Stars
A compact cross-armed stance on one leg, building balance, focus and a calm, centred mind.
Tai Chi4 minLesson 31Step Down, Cross Arms
Step down into a wide, open posture that stretches the inner thighs and releases the chest.
Tai Chi9 minLesson 32Double Lotus Kick
Swing both hands to the outside of a rising leg — a dynamic move that trains hip mobility and balance.
Tai Chi3 minLesson 33Head‑on Cannon Strike
One of the most direct finishing strikes in the form, delivered from a solid, rooted stance.
Tai Chi5 minLesson 34Vajra Pounding Mortar, Closing Form
Close the routine by returning to the mortar posture, then settle the breath and bring the hands down to finish.
Tai Chi10 minLesson 35Full Routine (1)
The complete routine performed from start to finish — for reference, review and motivation as you progress.