Adaptive & Seated Tai Chi —
Evidence-based programs adapting traditional movements for limited mobility: Tai Chi for Arthritis (Paul Lam, Sun-based), Tai Ji Quan: Moving for Better Balance (Fuzhong Li), seated tai chi from chairs or wheelchairs, and physical-therapist-led blends of tai chi and qigong such as those taught by Dr Adam Potts PT. Figures In Space Tai Chi teaches in this spirit.
Lineage
Traditional forms → clinical research → community programs (senior centers, rehab clinics, libraries).
For health & mobility
Designed for fall prevention, arthritis, Parkinson's, recovery and anyone who needs a gentle start.
Forms
- Form lists coming soon – see the comparison page.
Quick facts
| Founder | Modern clinicians and teachers |
|---|---|
| Origin | Worldwide |
| Era | 1990s onward |
Where to learn
- Begin with Breath Tai Chi – Dr Adam Potts, PT – Asheville, North Carolina (online), United States
- Tai Chi for Health Institute – Dr Paul Lam – Sydney, Australia
How Adaptive & Seated Tai Chi performs key movements
| Movement | Adaptive & Seated Tai Chi version |
|---|---|
| Preparation / Wuji Stance | Sit tall near the front of the chair, feet flat, hands resting on thighs. |
| Commencing Form (Raise Hands) | Same arm motion while seated; exhale as hands lower. |
| Grasp the Bird's Tail | Do the arm pattern with waist turns; shift weight between sit bones. |
| Ward Off (Peng) | Round the arms in front while lengthening the spine. |
| Single Whip | Open both arms wide to the sides, turning the head to look past the open hand. |
| Buddha's Warrior Attendant Pounds Mortar | Lift the knee slightly and lower the fist into the palm without the stamp. |
| White Crane Spreads Its Wings | Raise one arm overhead, lower the other beside the hip; switch sides. |
| Brush Knee and Push (Twist Step) | Sweep one hand across the knee while the other presses forward. |
| Play the Lute (Hand Strums the Pipa) | Lift both hands in front, one ahead of the other, as if holding an instrument. |
| Step Forward, Deflect, Parry and Punch | Turn the waist to deflect, raise the open palm to parry, then extend a soft fist. |
| Apparent Close Up (Withdraw and Push) | Draw hands back toward chest on inhale, push forward on exhale. |
| Six Sealing and Four Closing | Circle hands up and back, then press both palms forward and down. |
| Cross Hands | Circle arms out and down, cross wrists at chest height. |
| Embrace Tiger, Return to Mountain | Turn the torso to one side, scoop the arms, then draw back and push. |
| Fist Under Elbow | Raise one palm, tuck the other fist under that elbow. |
| Step Back and Repulse Monkey | Alternate pushing one palm forward while drawing the other back. |
| Diagonal Flying (Slant Flying) | Sweep one arm diagonally up and the other down, turning the waist. |
| Raise Hands and Step Up | Lift both hands forward, one ahead of the other. |
| Needle at Sea Bottom | Draw one hand up by the ear then reach it down toward the shin, hinging gently forward (only as far as comfortable). |
| Fan Through the Back | Raise one hand to the forehead while the other pushes forward. |
| Turn Body and Chop with Fist | Turn the torso and let a soft fist arc over and down. |
| Cloud Hands (Wave Hands Like Clouds) | One of the best seated movements – alternate hands circling while the waist turns. |
| High Pat on Horse | Push one palm forward over the other palm drawing back. |
| Separate Foot (Toe Kick) | Open the arms and extend one leg straight forward from the chair, then lower. |
| Heel Kick (Kick with Heel) | Extend the leg and flex the foot, pressing out through the heel. |
| Strike Opponent's Ears with Both Fists | Circle both soft fists up and inward at head height. |
| Step Forward and Punch Down | Brush across the knee then lower a soft fist toward the shin. |
| Strike the Tiger | One fist to the forehead, the other at the belly, turning the waist. |
| Part the Wild Horse's Mane | Hold the ball, then sweep one hand up-out and the other down, alternating. |
| Fair Lady Works the Shuttles | Raise one forearm above the head and push with the other hand, turning to each side. |
| Snake Creeps Down (Single Whip Squat) | Slide one hand down the extended leg while keeping the spine long. |
| Golden Rooster Stands on One Leg | Lift one knee a few inches while raising the same-side hand; hold the chair if needed. Standing version: keep a chair beside you. |
| Step Forward to Seven Stars | Cross loose fists at the wrists in front of the chest. |
| Retreat to Ride the Tiger | Separate the hands, one up one down. |
| Turn Body and Sweep Lotus | Swing one leg gently out to the side and back without the slap, or skip. |
| Bend the Bow to Shoot the Tiger | Turn the waist and extend one fist forward while the other draws back by the temple. |
| Closing Form | Lower the hands to the thighs and take three slow breaths. |
| Hidden Hand Punch (Fist of Covering Hand) | Coil the waist and extend a soft fist slowly – no explosive release needed. |
| Open and Close Hands | A perfect breathing exercise for seated practice. |
| Hook Hand | Gently gather the fingertips to improve finger mobility. |
| Shoulder Stroke (Kao) | Turn the shoulder slightly forward while rotating the waist. |
| Elbow Stroke (Zhou) | Gentle elbow swings, turning the waist. |
| Jumping / Double Kick | Replace with alternating knee lifts. |
| Front Trick and Back Trick | Shift weight forward and back between the sit bones while the hands circle. |
| Blue Dragon Comes Out of the Water | Coil the waist and extend the arms slowly forward and down. |
Watch 影片
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