Your Tai Chi for Weight Loss Bonus Kit

1. Sit upright with feet grounded and hands resting on thighs.
2. Lengthen the spine gently without stiffening your shoulders.
3. Inhale and float hands forward to chest height.
4. Exhale and return hands to thighs with control.
5. Keep jaw, neck, and shoulders relaxed.

Safety cue: Stay within a pain-free range and keep breathing smooth.

1. Stand near a chair with one hand lightly touching for support.
2. Step one foot forward in a short, stable stance.
3. Circle your free hand up and forward, palm soft.
4. Let the other arm settle near your hip as you shift weight.
5. Return to center with control and switch sides.
6. Repeat at a steady, comfortable pace.

Safety cue: Keep stance short and stable. Use the chair continuously if needed.

1. Stand with feet shoulder-width or a little wider.
2. Lift one hand to chest level and keep the other lower.
3. Shift gently side to side while hands glide across center.
4. Switch hand levels as your weight transfers.
5. Keep movement slow, smooth, and continuous.
6. Maintain easy breathing through each pass.

Safety cue: Keep knees soft and steps small. Reduce speed if balance feels off.