One slow move a day, about 5 minutes. Every move has a seated version and a standing-with-a-chair version, adapted from the daily practice of YuNing Wang (Chinese Wushu 6th Duan). No floor work, no kneeling, no deep squats.
Each move comes from Master YuNing's own practice and is shown here seated. Every move also has a standing option with a hand on a sturdy chair. Seated is always fine. Illustrations show a 3D model.
The starting posture for every move.
Sit near the front of a sturdy chair, feet flat and about hip-width apart. Sit tall, rest your hands on your thighs, let your shoulders soften, and take six slow breaths, breathing out a little longer than you breathe in.
From the opening of Master YuNing's daily warm-up routine.
Breathe in and let both arms float out to the sides, up to shoulder height or lower, palms facing down. Breathe out and let them float back down. Repeat 6 times. Standing option: one hand on the chair's backrest, open the free arm.
Adapted from Master YuNing's “lift up, press down” (上举下按).
Slowly lift one palm up past your face toward the ceiling while the other palm presses gently down beside your hip, then switch. 8 times in all. Lift only as high as is comfortable; shoulder height is fine.
Adapted from Master YuNing's flowing waist sway (拂尘晃腰), kept upright with no forward bend.
Turn your upper body a little to one side and let your arms swing softly with you, then turn to the other side. 8 times each way. Keep your hips and knees facing forward.
Adapted from Master YuNing's wall shoulder opener (开肩甲二式).
Sit facing a table with your forearms resting on it. Slide your hands a little forward and let your chest ease toward the table for 3 slow breaths. 3 times. Standing option: hands on a wall at shoulder height.
From the second part of Master YuNing's daily warm-up routine.
Float both arms out to the sides, then turn your head and upper body gently to one side, letting your eyes follow your hand. Come back to the middle and turn to the other side. 6 times each way.
Days 1–6 in one calm sequence.
Settle & Breathe (6 breaths), Open Arms (6), Lift & Press (8), Waist Sway (8 each way), Shoulder Opener (3), Open & Turn (6 each way), then 3 breaths to finish. Try it at the same time each morning.
One page per morning with pictures, three simple steps, a seated option and a chair-supported option, plus a fridge chart to tick off each day. Print it, or read it on a tablet.
True martial arts mastery is not about aggressive acrobatics. It is about quiet presence, rooted balance, and deep respect for the mature body.
YuNing Wang (王育宁) has practiced traditional Chinese martial arts and Yang-style Tai Chi for more than twenty years (Duan-ranked since 2002) and has taught since at least 2006. In 2010 she won first prizes for traditional Yang-style and Wu-style tai chi at Hebei provincial competitions, and in 2006 her outdoor classes in Finland were featured in the local press.
Full-page feature in the Finnish publication POHJANPIIRI (Issue 4/2006, Page 31) documenting instructor Wang Yuning guiding Nordic adult learners in graceful outdoor Yang-style form and relaxed joint alignment.
Archival footage of Master YuNing practicing Yang-style Tai Chi outdoors in Finland. The course itself is gentler: every lesson starts beside a sturdy chair and is demonstrated by a 3D anatomy model.
Real footage of YuNing Wang (not CGI). The narration is an AI-generated voice.
We're filming and building the lessons now. It will open once they're finished. Until then, nothing is for sale.
Yes. Every move in the free 7-day starter has a seated version, and the seated version is always a complete option. Use a sturdy chair without wheels, sit near the front of the seat, and keep your feet flat on the floor.
The seated options put no weight on your knees, and the starter has no kneeling, deep squats or floor work. Move only as far as feels easy and stop if anything hurts. If you have had recent knee surgery or a joint replacement, check with your doctor first. We describe the movements; we don't claim they treat any knee condition.
Qigong is a family of slow, repeated movements done with relaxed breathing. Tai chi is a martial art made of longer linked sequences of postures. Both are slow and gentle. Master YuNing practices and teaches both; this starter uses short qigong-style moves because each one can be learned on its own.
About 5 minutes for Days 1 to 6, and 8 to 10 minutes for the Day 7 morning flow that puts them together.
YuNing Wang (王育宁), holder of Chinese Wushu 6th Duan (Chinese Wushu Association, 2010) and a First-class Social Sports Instructor (China). The moves are adapted from her own daily practice, with seated and chair-supported options added. The illustrations show a 3D model, not a real person.
A sturdy chair, a table for the Day 5 shoulder opener, and comfortable shoes with a grip (or bare feet on a non-slip floor). Nothing else.
The 7-day large-print PDF is free. The full course is in preparation and is planned as a one-time purchase with no subscription; it will open once the lessons are finished.
No. Steady Steps is an educational movement guide. It does not diagnose, treat, cure or prevent any condition, including falls. Check with your doctor before starting if you have recently had surgery, a fall or a fracture, unexplained dizziness, or have been told to limit activity.
Do one move each morning, then tap the day to mark it done. Progress is saved only on this device.
About 5 minutes · Sit near the front of a sturdy chair, feet flat on the floor.
An index of 60 published PubMed records on Tai Chi, balance and mobility in older adults. Each title links to PubMed so you can read the abstract yourself.
This educational course does not replace professional medical advice, physical therapy, or surgical rehabilitation.
Please obtain clinical clearance before beginning if any of the following apply:
Editorial Policy Notice: We maintain an ongoing error correction protocol. If you identify an outdated citation or unclear safety statement, please contact our review team at support@steadystepstaichi.com.
