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Tai Chi JingFlowTai Chi Walking for Seniors
Official Reader Companion

Free 28-Day Tai Chi JingFlow Reader Bonus Pack

Get the three printable companion tools designed to accompany Sophia Lin’s book Tai Chi Walking for Weight Loss. Formatted for ink-conscious printing on standard letter paper.

Zero Cost: No credit card, purchase receipt, or subscription needed.
Senior & Large Print Friendly: High contrast, clear lines, ample room to write.
Immediate PDF Access: Print them at home or save to your tablet.

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What You Receive

Three Distinct Tools. One Cohesive System.

Each printable serves a specific purpose in your routine without duplicating the others.

28-Day Practice Tracker Printable SheetTAI CHI JINGFLOW · READER COMPANIONWeek 1 Progress JournalOne short note after practice. Record rest as R. Effort: E (easy), C (comfortable), H (harder).DayDatePathMinEffortWhat I noticed1Oct 14A3ESeated, noticed breath without forcing.2Oct 15A3CShoulders dropped on exhalation.3Oct 16B4CFelt both feet grounded flat.4Oct 17B4CEmpty heel tap with counter hold.5Oct 18A5EStayed seated. Very calming.6Oct 19B5CFirst forward steps, relaxed pace.7Oct 20R——Rest day. Read Chapter 4.Week 1 ReflectionWhich version felt safest and easiest to begin?What would make next week simpler?Large Print Format · Printable US Letter · taichiwalkingforseniors.comPage 1 of 4
Tool 1 · Progress Journal

28-Day Practice Tracker

“Record your session, the support you used, and one thing you noticed. Rest days belong on the page too.”

  • • 4 weekly tables with columns for Day, Date, Path (A/B/C), Minutes, and Effort.
  • • Weekly reflection boxes to evaluate which support options felt safest.
  • • Ample handwriting space designed for older hands and varied pens.
File: JingFlow-28-Day-Practice-Tracker.pdf (142 KB · 4 Pages)
Tool 2 · Wall Reference Poster

Tai Chi JingFlow Daily Walking Chart

“Keep the session order and shorter options beside your practice space. Includes 3-, 5-, and 10-minute templates.”

  • • Fast 3-minute, 5-minute, and 10-minute session templates with opening and closing included.
  • • Essential movement safety reminders to keep beside your practice hallway.
  • • Designed to be pinned on a refrigerator, bulletin board, or taped near your counter.
File: JingFlow-Daily-Walking-Chart.pdf (98 KB · 1 Page)
Tai Chi JingFlow Daily Walking Chart Wall ReferenceTAI CHI JINGFLOW · WALL REFERENCE CHARTThe Tai Chi JingFlow Daily Walking ChartChoose a path first: Path A (Seated/Supported) · Path B (Standing with Pauses) · Path C (Flow)MinStart (Opening)Middle (Practice)Finish (Closing)31 minSit and settle1 minGentle breathing1 minRest quietly51 minBreathe & loosen3 minBasic steps or heel taps1 minSlow and close102 minLoosen, shift, roll6 minFamiliar walk with pauses2 minSlow, release, closeEssential Movement RemindersKeep support within reach at all times.Feet stay on separate parallel tracks (no tightrope walking).Place the foot down empty, then smoothly glide weight.Turn with small lifted steps (never pivot abruptly on a planted foot).Breathe comfortably: a full spoken sentence should always feel easy.Seated: replace standing steps with gentle heel slides and arm arcs.Stop for pain, dizziness, or air hunger. Rest is always productive.Pin beside your practice space · taichiwalkingforseniors.comAppendix A Reference
28-Day Daily Practice Plan Preview SheetTAI CHI JINGFLOW · 28-DAY ROADMAP28-Day Daily Practice PlanTotal time, named exercises, and easier seated options before every session.Day 1Find your starting point3 min totalExercises: Ex 1 (Belly Breath), Ex 32 (Three Min Minimum)• Use the seated first-session guide. Notice breath without changing it.Easier: Remain supported in chair. Rest if you feel unwell.Day 2Release the shoulders3 min totalExercises: Ex 2 (Three Point Release), Ex 32 (Three Min Minimum)• Sit and practice the Three Point Release. Spend remaining time breathing.Easier: Use only the shoulder release, then rest in the chair.Day 3Feel both feet4 min totalExercises: Ex 3 (Center Point Breath), Ex 16 (Weight Shift)• Open seated or standing. Use tiny shifts with both feet down.Easier: Remain seated and notice pressure through the feet.Day 4Place one heel4 min totalExercises: Ex 12 (Heel-Tap Arc), Ex 35 (Chair Assisted Starter)• Practice single supported heel placements. Pause between them.Easier: Use seated heel slides. Do not transfer weight forward.Follow the day order without treating the number as a deadline · taichiwalkingforseniors.com28-Day Schedule
Tool 3 · Day-by-Day Roadmap

28-Day Daily Practice Plan

“See the exercises for each day, the total time, and an easier option before you begin.”

  • • All 28 days mapped out with exact exercise names and page numbers.
  • • Explicit seated and chair-assisted options provided for every single day.
  • • Eliminates all guesswork so you can start without hesitation.
File: JingFlow-28-Day-Daily-Plan.pdf (185 KB · 4 Pages)

Bonus Pack Questions

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Can I print them on a black and white printer?

Yes. All files are specifically designed for high-contrast grayscale printing to minimize ink and toner usage.

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