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 Chi5 minThe Origin of Tai Chi
The history and origins of Tai Chi, from ancient China to today.
Tai Chi5 minThe Characteristics of Tai Chi
What makes Tai Chi unique — slow, flowing, and powerful.
Tai Chi10 minFirst Salute to the Sun
The opening move of the White Crane Tai Chi form.
Tai Chi8 minFrom the Cross to the Stretch
The second move begins with a shift back.
Tai Chi2 minDisplaying Claws and Spreading Wings
A tremendous move for chest, upper back, and shoulder flexibility.
Tai Chi2 minSeparate Hands to Regulate the Spleen
Stretching the hands in opposite directions.
Tai Chi10 minFull 4-Move Form (Front View)
A run through of the entire beginner form from the front.
Tai Chi9 minCloud Hands in Slow Motion
Master the signature flowing movement of Tai Chi.
Tai Chi7 minGrasp the Sparrow's Tail
One of the four basic techniques of Tai Chi.
Tai Chi12 minWard Off, Rollback & Press
Combine the three core pushes of the form.
FREEQigong5 minEight Pieces of Brocade — Warm Up
Begin the classic eight movements for daily health.
Qigong6 minEight Pieces of Brocade — Part 1
Two Hands Hold up the Heavens. A nice stretch to awaken the whole body.
Qigong8 minEight Pieces of Brocade — Part 2
Drawing the Bow. Strengthens the waist, kidneys, and legs.
Qigong7 minEight Pieces of Brocade — Part 3
Sway the Head and Wag the Tail. The trickiest move of the sequence.
Qigong2 minEight Pieces of Brocade — Part 4
Lift the Heels Seven Times. The final move in the sequence.
Qigong10 min5 Animal Frolics — Tiger & Deer
Strength and grace in the first two animals.
Qigong10 min5 Animal Frolics — Bear & Monkey
Grounding and playfulness in animal movement.
Qigong11 min5 Animal Frolics — Crane
Finish the set with lightness and reach.
Qigong7 minSpring Qigong — Awakening Routine
Move with the energy of renewal and growth.
Meditation5 min5-Minute Breath Awareness
Settle into your practice with simple breathing.
Meditation10 minStanding Meditation — Zhan Zhuang
Root yourself and find stillness in standing.
Meditation12 minAbdominal Breathing for Calm
Diaphragmatic breathing to lower your stress.
Meditation8 minGuided Inner Smile Meditation
A Taoist practice to cultivate warmth and ease.
Warm-up11 minSeated Warm-Up Exercise
A gentle warm-up you can do from any chair.