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Complete Movement Library

The 35 Approved Tai Chi JingFlow Exercises

Every movement from Sophia Lin’s book is freely searchable below. Each guide includes approved step-by-step instructions, custom diagrams, breathing cues, and supported chair variations.

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Showing 35 of 35 approved exercises

#1Breathing & Centering

The Belly Breathing Test

Find out where your breath moves, without correcting it yet.

Start: Sit upright in a stable chair, feet flat. Let your shoulders soften. Keep your eyes open or your gaze lowered.
Supported: Remain seated. Use a backrest if that is more comfortable.
Paths: A, B, CFull Instructions
#2Breathing & Centering

The Three Point Release

Let the shoulders, hands, and jaw soften before you begin.

Start: Sit with feet supported, or stand beside a fixed support. Let your arms rest.
Supported: Sit throughout, hands resting on your thighs.
Paths: A, B, CFull Instructions
#3Breathing & Centering

The Center Point Breath

Get comfortable in your stance and feel the pressure through your feet.

Start: Stand with feet hip-width apart beside support. Knees relaxed. Rest one hand over your lower ribs.
Supported: Sit upright with both feet flat. Make tiny changes in pressure through your feet instead of leaning.
Paths: A, B, CFull Instructions
#4Breathing & Centering

The Breath-and-Weight Pause

KEY POINT — Feel a small weight shift while your breathing stays easy.

Start: Stand beside a fixed counter. Rest your hands lightly on it. Keep both feet hip-width apart.
Supported: Sit with both feet flat and make the same small pressure changes.
Paths: A, B, CFull Instructions
#5Breathing & Centering

The Three Breath Opening Ritual

Check how you feel and choose the session that fits today.

Start: Sit or stand safely in your practice space. Both feet supported. Take a moment before moving.
Supported: Complete the whole ritual seated. Choose Exercise 32 if you want a seated session.
Paths: A, B, CFull Instructions
#6Joint Preparation

Ankle Circles

Give each ankle a little comfortable movement.

Start: Sit in a chair, or stand holding a fixed support. Start with both feet on the floor.
Supported: Sit and lift one foot just clear of the floor. Circle the ankle gently with the knee still.
Paths: A, B, CFull Instructions
#7Joint Preparation

Knee Lift Pulse

Lift a foot a short distance, then put it down with control.

Start: Stand holding a counter or a sturdy chair secured against a wall. Keep the standing knee relaxed.
Supported: Sit upright and lift one foot a little, then lower it. Keep the other foot flat.
Paths: A, B, CFull Instructions
#8Joint Preparation

Hip Circle Flow

Move the hips through a small circle that feels easy.

Start: Stand with feet a little wider than your hips. Hold support with one hand. Knees soft.
Supported: Sit and make tiny forward, side, and backward shifts through your pelvis. Skip this if sitting shifts hurt.
Paths: A, B, CFull Instructions
#9Joint Preparation

Shoulder Roll and Chest Open

Prepare the shoulders for gentle arm movement.

Start: Sit or stand comfortably. Arms relaxed, chin level.
Supported: Sit throughout. Keep the hands lower than shoulder height, or leave out the opening.
Paths: A, B, CFull Instructions
#10Joint Preparation

Neck Float

Look to either side without straining your neck.

Start: Sit or stand tall, shoulders relaxed. Face forward with your chin level.
Supported: Sit with your back supported. Make the turn smaller, or simply face forward and relax.
Paths: A, B, CFull Instructions
#11Joint Preparation

The Breath to Walk Bridge

Take a few comfortable breaths before you start walking.

Start: Stand beside support, feet hip-width apart. Rest your hands lightly near the lower ribs or belly.
Supported: Sit throughout. Stay seated for the next activity if standing feels uncertain.
Paths: A, B, CFull Instructions
#12Forward Strides

The Heel-Tap Arc

KEY POINT — Explore two directions without transferring your weight onto the moving foot.

Start: Stand beside a fixed counter with one hand resting on it. Keep both feet on separate tracks.
Supported: Keep your hand on the counter. Seated: slide one heel forward, then slightly outward.
Paths: A, B, CFull Instructions
#13Forward Strides

The Short Step Walk

Put several small forward steps together.

Start: Stand at the start of a clear, level path. A counter or wall should remain within easy reach.
Supported: Walk along a fixed counter. If there is not enough support, use heel taps in Exercise 35.
Paths: A, B, CFull Instructions
#14Forward Strides

The Brush Knee Step

Try a brushing hand movement with a familiar forward step.

Start: Stand comfortably with a clear path. Learn the footwork first. Arms relaxed.
Supported: Keep one hand on a counter and leave out the hand pattern. Seated: practice the arm movement alone.
Paths: A, B, CFull Instructions
#15Sideways Strides

The Lateral Glide

Step a little sideways, keeping the feet separate.

Start: Face a long counter and hold it. Feet hip-width apart, knees relaxed. Start by moving right.
Supported: Hold the counter throughout. If stepping feels uncertain, use the stationary Weight Shift, Exercise 16.
Paths: A, B, CFull Instructions
#16Sideways Strides

The Weight Shift

Feel one foot become lighter while both feet remain down.

Start: Stand facing a counter, both hands available. Feet comfortably apart.
Supported: Use both hands. Seated: notice small pressure changes through the feet without leaning far.
Paths: A, B, CFull Instructions
#17Sideways Strides

Cloud Hands Walk

Join gentle arm circles to a small lateral step.

Start: Stand with feet comfortably apart. Clear space on both sides. Use stationary practice first.
Supported: Keep one hand on a counter and use the other arm only. Or sit and practice small alternating circles.
Paths: A, B, CFull Instructions
#18Sideways Strides

Parting the Clouds

Open the arms comfortably as you step sideways.

Start: Stand with a clear lateral path, feet apart. Keep stable support within reach.
Supported: Hold a counter and move one arm only. Seated: omit the step and use a smaller opening.
Paths: A, B, CFull Instructions
#19Turns & Backward Placement

The Ward Off Side Step

Keep an arm softly rounded while you take a sideways step.

Start: Stand with feet apart, shoulders easy. Clear the space to each side.
Supported: Hold a counter with one hand and leave out the raised arm on that side. Seated: try the arm shape alone.
Paths: A, B, CFull Instructions
#20Turns & Backward Placement

The Mindful Step Turn

Turn with small lifted steps instead of twisting a planted knee.

Start: Stand beside a fixed counter with feet hip-width apart. Check the floor in the new direction.
Supported: Keep within reach of a long counter. If turning is uncertain, practice stationary shifts instead.
Paths: A, B, CFull Instructions
#21Turns & Backward Placement

The Reverse Stride

Try one tiny backward placement with firm support. This one is optional.

Start: Face a fixed counter and hold it with both hands. Check behind you before starting. Remain close to support.
Supported: Both hands stay on the counter. Use Exercise 16 instead if you cannot safely unload a foot.
Paths: A, B, CFull Instructions
#22Flow Sequences

The Three-Point Pathway Walk

KEY POINT — Change direction with small, separate steps instead of repeating a straight walk.

Start: Set three points on a clear path: forward, beside you, and back near the start. Stay close to fixed support.
Supported: Hold the counter throughout. Seated: point one foot forward, then to the side, and return.
Paths: A, B, CFull Instructions
#23Flow Sequences

The Balance and Flow Walk

Pause deliberately with both feet on the floor.

Start: Stand beside a counter. Feet comfortably apart, one hand resting on support.
Supported: Hold the counter throughout. For stationary practice, replace steps with two small shifts and a pause.
Paths: A, B, CFull Instructions
#24Flow Sequences

The Upper Body Symphony Walk

Let a small opposite arm movement follow each step.

Start: Begin on a clear path. Relax your shoulders and hands. Learn the Basic Walk first.
Supported: Keep one hand on a counter; let the free arm move gently. Seated: alternate the arms without stepping.
Paths: A, B, CFull Instructions
#25Flow Sequences

The Five-Minute Interval Walk

KEY POINT — Alternate short walking intervals with pauses so the session stays manageable.

Start: Choose a clear path beside support. You may begin seated and stand only when ready. Set a five-minute timer if useful.
Supported: Walk beside the counter or complete the whole interval seated with small foot movements.
Paths: A, B, CFull Instructions
#26Flow Sequences

The Ten-Minute Route Walk

KEY POINT — Use a simple route to practice walking, turning, and returning to a steady finish.

Start: Arrange a short route beside stable support. Mark one or two corners with objects you can see. Set ten minutes if useful.
Supported: Stay beside the counter. Seated: trace the route with small foot taps and pauses.
Paths: A, B, CFull Instructions
#27Cool-Down & Recovery

Cloud Hands

Shift in one spot while the hands circle gently.

Start: Stand with feet comfortably apart, support nearby. Knees soft. This version has no sideways steps.
Supported: Hold support with one hand and move the other. Seated: alternate small hand circles without leaning.
Paths: A, B, CFull Instructions
#28Cool-Down & Recovery

Wave Arms

Move the arms gently and let the shoulders relax after walking.

Start: Sit or stand comfortably with feet supported. Arms near your thighs, elbows soft.
Supported: Sit throughout. Keep hands below chest height or move one arm at a time.
Paths: A, B, CFull Instructions
#29Cool-Down & Recovery

Opening the Chest

Open and close the arms without pulling the chest or shoulders.

Start: Sit or stand tall. Feet supported, shoulders relaxed, chin level.
Supported: Sit and keep the opening small. Leave one hand on support when standing.
Paths: A, B, CFull Instructions
#30Cool-Down & Recovery

The Grounding Sequence

Return your attention to steady feet and an easy stance.

Start: Stand beside support, feet apart and flat. Or sit with both feet supported.
Supported: Sit throughout. If standing requires a handhold, move only the free hand.
Paths: A, B, CFull Instructions
#31Cool-Down & Recovery

The Tai Chi JingFlow Closing Form

Finish deliberately and notice whether your breath is settling.

Start: Stand beside support or sit. Feet comfortably apart. Slow your movement before becoming still.
Supported: Sit and use a small arm sweep. Hands may stay on your thighs instead.
Paths: A, B, CFull Instructions
#32Adaptive & Reset Flows

The Three Minute Minimum

Keep a small seated practice ready for a difficult day.

Start: Sit in a stable chair with feet supported. Hands on thighs. Keep your eyes open or gaze lowered.
Supported: Use the backrest. Keep hands on the chair or thighs as needed.
Paths: A, BFull Instructions
#33Adaptive & Reset Flows

The Five Minute Reset Walk

Take a short walking break using steps you already know.

Start: Choose a level path beside support. Begin only if standing feels steady.
Supported: Walk along a counter. Choose Exercise 32 instead if walking is uncertain.
Paths: A, BFull Instructions
#34Adaptive & Reset Flows

The Before Bed Relaxation Flow

Use a quiet seated routine before bed, if it helps you settle.

Start: Sit in a stable chair in a well-lit room. Feet supported, arms resting. Keep enough light to move safely.
Supported: Use the backrest and leave out ankle movement if it is uncomfortable.
Paths: A, BFull Instructions
#35Adaptive & Reset Flows

The Chair Assisted Starter Flow

Practice heel placement while staying close to secure chair support.

Start: Secure a sturdy, non-wheeled chair against a wall. Face its back and hold with both hands. Feet hip-width apart.
Supported: Use a fixed counter instead if the chair is not secure. Seated: slide one heel forward and return.
Paths: A, BFull Instructions

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