A 5-Minute Seated Qigong Routine for Mornings
By Steady Steps Tai Chi · Moves adapted from the daily practice of Master YuNing Wang · 4 November 2026
You don't need to stand, change clothes or roll out a mat for this. You need a sturdy chair and about five minutes, and you can do it before your first cup of tea has cooled.
The routine has four slow moves and a short finish. They are the opening moves of the Morning Flow in our free 7-day plan, so you don't need a table, a wall or any experience with qigong.
The routine at a glance
- Settle & Breathe: 6 slow breaths
- Open Arms: 6 times
- Lift & Press: 8 times in all
- Gentle Waist Sway: 8 times each way
- Finish: 3 slow breaths
Before you start
- Chair: sturdy, with no wheels. If you can, put its back against a wall so it can't slide.
- Feet: flat on the floor, in shoes with a grip or bare on a non-slip floor.
- The 70% rule: move only as far as feels easy. Smaller is fine.
- The breath rule: breathe slowly and never hold your breath.
The routine
1. Settle & Breathe
6 slow breaths
Sit near the front of the chair with your feet flat, about hip-width apart. Sit tall, as if a thread gently lifts the top of your head. Rest your hands on your thighs and let your shoulders soften.
Breathe in slowly through your nose, then breathe out a little longer. There's no need to breathe deeply. Slow is enough.
2. Open Arms
6 times
This move comes from the opening of Master YuNing's daily warm-up. 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.
Keep your shoulders down and your elbows soft.
3. Lift & Press
8 times in all
Slowly lift one palm up past your face toward the ceiling, while the other palm presses gently down beside your hip. Then slowly switch: the high hand comes down as the low hand rises.
Lift only as high as is comfortable. Shoulder height is fine.
4. Gentle Waist Sway
8 times each way
Let your arms hang loose in front of you. Turn your upper body a little to one side and let your arms swing softly with you. Come back through the middle and turn to the other side.
Keep your hips and knees facing forward. A small turn is plenty.
5. Finish
3 slow breaths
Rest your hands on your thighs again and take three slow breaths. Then take your time getting up.
Pictures show a 3D model, not a real person.
When to stop
Stop and rest if you feel dizzy or light-headed, unusually short of breath, chest discomfort, sharp or increasing pain, or unsteady.
Check with your doctor before starting if you've recently had surgery, a fall or a fracture, a joint replacement or unexplained dizziness, or if you've been told to limit activity.
Common questions
Do I ever have to stand up?
No. The seated version is a complete option, and you can stay with it for as long as you like.
What if I want a longer practice?
Add the Shoulder Opener and Open & Turn before the finishing breaths. That makes the full Morning Flow, which takes 8 to 10 minutes. Both moves are in the free 7-day plan below.
Is it gentle enough if my knees are stiff or sore?
The seated moves put no weight on your knees, and there is no kneeling, squatting or floor work. Move only as far as feels easy and stop if anything hurts. This routine is not a treatment for any knee condition.
Is this medical advice?
No. Steady Steps is an educational movement guide. It does not diagnose, treat, cure or prevent any condition.
Who designed the moves: YuNing Wang holds Chinese Wushu 6th Duan and is a National-level Social Sports Instructor in Tai Chi (China). That is a fitness instruction credential, not a medical license. The moves are adapted from her own daily practice, with seated options added.
Keep it by your chair
The free 7-day plan has all of these moves and more in an 11-page large-print PDF, with a check-off chart for your fridge.
If you'd like to follow Master YuNing on video, Gentle Morning Qigong is an 8-lesson course for a one-time $29, with a 14-day refund.