Beginner

SEATED 1. Posture Warm Up 2. Ankle Circles, Point and Flex 3. Hip Lifts 4. Hip Walks 5. Seated Marching 6. Arm Marching 7. Marching with Arms and Legs 8. Hip Walking 9. Breathing Back

SEATED 1. Posture Warm Up 2. Ankle Circles 3. Heel Raises (8x), Add Hand pressure on Knees (8x) 4. Toe Raises (18x) 5. Single Toe Raises 6. Point Toes to Stretch 7. Hip Walking 8. Single Knee Raises 9. Arm Swings, add Head Turns 10. Heel Raises 11. Single Heel Raises 12. Toe Taps Stretching 13. Hamstring 14. Breathing Back

1. Posture and foundation 2. Weight Shifting 3. Hip Circles 4. Hip Hinge for Step Back Recovery (5x) 5. Weight Shifting 6. Hip Circles 7. Side Step Recovery (4x) Both sides 8. Heel Walking (6x) 9. Alt. Toe Raises 10. Toe Taps, Flex and Point 11. Weight Shifting 12. Hip Circles 13. Back

1. Seated Posture Warm Up 2. Ankle Circles 3. Point and Flex Feet 4. Hip Walking 5. Sit to Stand (10x) 6. Back

1. Seated Posture Warm Up 2. Ankle Circles, Point and Flex 3. Hip Walking 4. Sit to Stand 5. Heel Walking 6. Medium Stance Weight Transfer 7. Split Stance Weight Transfer 8. Side Step Recovery 9. Tandem Stance 10. Heel Pumps 11. Weight Transfer Back

1. Seated Posture 2. Ankle Circles 3. Point and Flex the feet 4. Hip Walking 5. Heel/Toe Tandem Walking 6. Side Recovery Step 7. Side Weight Shifting 8. Heel/Toe Tandem Walking 9. Side Recovery Step Back

SEATED 1. Eye Line and Posture 2. Hip Walk to front third of chair WARM UP 3. Alt. Heel Lifts 4. Add one arm, then another 5. Stand, Heel Lifts, then Sit, Hip Walk forward (10x) 6. Hip Walking 7. Breathe Back

SEATED 1. Posture and Eye line 2. Breathing 3. Hip walk to front third of chair 4. Warm up: Alternating Heel Lifts 5. Add gentle arm swings, one arm and then bth 6. Lean forward to come to Standing 7. Alt. Heel Lifts 8.Move behind chair and rest hands on back of chair. 9. Hip Hinges with Heel Lifts (10x) 10. Return to sitting 11. Breathe Back

SEATED 1. Posture and Eye Line 2. Hip Walking to front third of chair WARM UP 3. Alt. Heel Lifts 4. Add an arm movement, then both arms 5. Come to STANDING 6. Alt. Heel Lifts 7. Come behind chair and hold onto chair with one or both hands 8. Slide one foot back and rest on toes, then lift foot, lower, Heel Lifts (3x) 10. Repeat other side 11. Sit down 12. Breathe Back

SEATED
1. Posture check
2. Neck mobilization right and left
3. Shoulder rolls
4. Chest stretch
5. Heel lift march
6. Neck mobilization back and down, changing focus and challenging balance
7. Windmill arms extended to side - incorporating change of eye line
8. Gentle back stretch
9. Slow high leg march
10. Wide leg lateral lean using forearm on thigh for stability
11. Progressing to hands by head lateral leans
12. Thoracic twist with change of eye line
13. Progressing to lateral lean and thoracic twist combo
14. Wide leg to narrow leg slow march
15. Sit to stand practice (4 x)
SEATED
16. Straight leg assisted extension
17. Unilateral bent knee hug and pulse
18. Gentle back stretch Back

SEATED
1. Posture check
2. Spine curl
3. Abs lean back
4. Spinal twist
5. Abs lean back raising one leg and hold
6. Knee lift with opposite arm raised above head with or without lean back
7. Back stretch (curl)
8. Sit to stand progressing to include a180 degree walk around to face chair and reverse progressing to walking around a whole circle
9. High knee march with straight arms
10. Spinal twist
11. Lateral oblique stretch
12. Abs lean back pausing half way, progress to arms across chest and marching legs
13. Spine curl
14
Spinal twist
15. Breathing Back

SEATED
1. Ankle articulation
2. Hip external rotation
3. Knee flexion & extension
4. Neck turns & chin lifts
5. Ankle, knee & hip extension
6. Hip abduction
7. 1 leg balance
8. Hip & knee flexion(hip circles)
9. Spinal rotation
10. Shoulder full range of motion
11. Ankle flexion
12. Align feet on midline
13. Lateral wt transfer-knee flexion
14. Ankle extension
15. Hip external rotation Back

SEATED
1. Toe Lifts, 2. Alignment in Chair for Correct Posture,
3. Upper Body Shift Back to Feel Core Engage (hold15 sec)
4. Leg Extension with Isometric Hold
5. . Leg extension with Abduction and Isometric Hold
6. Standing to Sitting with controlled Lowering
7. Standing with Turning Body ½ Rotation Right to Face Chair Turn Back and Slow Sit
8. Back Stretches in Chair
STANDING
9. Standing with Turning Body ½ Rotation Left to Face Chair Turn Back and Slow Sit
10. Back Stretches in Chair
11. Standing with Turning Body Full Rotation Right to Face Chair Turn Back and Slow Sit
12. Standing with Turning Body Full Rotation Left to Face Chair Turn Back and Slow Sit
13. Seated Lateral Side Stretch
14. Marching Legs Only in Chair
15. Marching with Alternating Arms
16. Standing Side Leg Lifts
17. Calf raises
18. Calf Stretch
19. Toe Taps
20. Heel and Toe March Back

SEATED
1. Forward arm lifts
2. Lower spinal scoop-extension
3. Lateral arm lifts
4. Lower spinal articulation
5. Weight transfer stand & sit
6. Hip extension & flexion
7. Hip mobility adduction & abduction
8. Lateral spinal flexion
9. Spinal scoop and extension
10. Shoulder arm swings
11. Core engagement
12. Neck head turns
13. Core abdominal spinal rotation
14. Elbow flexion & extension
15. Knee & hip extension & flexion
16. Glute hip adduction & abduction
17. Shoulder lateral 1/2 circle
18. Heel raise & ankle extension
19. Core & spine lateral flexion-extension & rotation Back

STANDING GOOD POSTURE BETWEEN TWO CHAIRS
1. Change of weight between two chairs for support with arm movements - feet hip width
2. Change of weight between two chairs for support with arm movements - feet together
3. Change of weight between two chairs for support with arm movements - feet in tandem with a gap between feet
4. Change of weight between two chairs for support with arm movements - feet in tandem touching toe to heel
5. Marching heel raises with change of eye-line holding chair back for confidence
6. Bilateral heel raises with chair for support
7. Toe taps and shin stretch with chair for support
8. Hip hinges with chair back assistance
9. Side steps between two chairs
10. Stepping forwards and backward between two chairs for support
11. Hip flexor and calf stretch with chair for support
12.Shin stretch with chair for support Back

SEATED
1. Shoulder & hand mobility
2. Ext arms level-lift & lower
3. Half forward fold, hip & back
4. Shoulder rotation
5. Spinal Lateral flexion
6. Quad flexion
7. Back extension & flexion
8. Hip flexion& arm extension
9. Hip extension
10. Wide leg stretch of hip & hamstring
11. Forward fold hamstring and back
12. Spinal rotation
13. Shoulder extension
14. Ankle cross over-hip stretch Back

STANDING BETWEEN TWO CHAIRS
1. Posture check
2. Feet hip with change of weight
3. Feet wider than hip with change of weight
4.Feet together with change of weight
5. Heel lift march - feet hip width
6. Heel lift march - feet together
7. Ankle mobilisation
8. Toe points progressing to point-flex to front and side
9. Side stepping
10. Lateral change of weight with side leg raise
11. Bilateral heel raise
12. Unilateral isometric toe raise progressing to toe tap
13. Stepping back
14. Stepping forward
15. Feet wide with change of eyeline
16. Feet hip width with change of eyeline
17. Feet together with change of eyeline
18. Balance check
19. Calf and hip flexor stretch Back

STANDING GOOD POSTURE
1. Change of weight between two chairs for support with arm movements - feet hip width
2. Change of weight between two chairs for support with arm movements - feet together
3. Change of weight between two chairs for support with arm movements - feet in tandem with a gap between feet
4. Change of weight between two chairs for support with arm movements - feet in tandem touching toe to heel
5. Marching heel raises with change of eye-line with chair back for confidence
6. Bilateral heel raises with chair for support
7. Toe raises and shin stretch with chair for support
8. Hip hinges with chair back assistance
9. Side steps between two chairs
10. Stepping forwards and backward between two chairs for support
11. Hip flexor and calf stretch with chair for support Back

STANDING WITH TWO CHAIRS
1. Standing good posture
2. Change of weight and eyeline with arm movements - feet hip width
3. Change of weight and eyeline with arm movements - feet together
4. Change of weight and eyeline with arm movements - feet split stance walking width
5. Change of weight with with arm movements - feet in tandem - touching toe to heel
6. Heel lift march with change of eyeline
7. Bilateral toe raise with chair for support
8. Toe raises and foot tapping
9. Shin stretch
10. Hip hinges
11. Side stepping
12. Change of weight front and back stepping
13. Calf and hip flexor stretch Back

1. Wuji Stance for Posture Alignment
2. Tai Chi Arm movements in Wuji Stance
3. Alternating Toe Taps from Wuji Stance
4. Tai Chi Arm movements in Wuji Stance
5. Leg Lifts for Balance from Wuji Stance
6. Tai Chi Arm movements in Wuji Stance
7. Toe Taps with Opposite Arm Lift
8. Knee Lifts with Opposite Arm Lift Back

SEATED
1. Shoulder rolls
2. Ankle extension & flexion
3. Wrist flexion & extension
4. Hands open & close
5. Spinal articulation
6. Shoulder retraction & extension
7. Seated alternating knee lifts
8. Shoulder mobility forward & upward
9. Core- small crunch -oblique rotation-abdominal engagement
10. Lateral leg extension
11. Hip & knee flexion and extension
12. Knee lifts-abdominal crunches
13. Hip abduction
14. Knee extension
15. Knee & hip flexion
16. Lateral shoulder stretch Back

STANDING GOOD POSTURE BETWEEN TWO CHAIRS
1. Weight shifting between two chairs - feet hip width
2. Step forward between two chairs
3. Step backward between two chairs
4. Wide leg stance lateral weight change between two chairs
5. Bilateral heel raise with chair assistance
6. Unilateral toe raises
7. Lateral straight leg raise between two chairs
8. Wide stance balance check
9. Feet together balance check
10. Split leg front/back balance check
11. Feet in tandem toe to heel balance check
12. Straight leg raise between two chairs
13. Standing calf stretch with chair assistance Back

STANDING (Two Chairs for Assistance)
1. Posture Check with shift in weight
2. Step forward
3. Wide leg stance with shift in weight
4. Bilateral heel
5. Unilateral toe raises
6. Lateral leg raises
7. Narrow Stance balance challenge
8. Split Stance, front/back balance challenge
9. Tandem Stance, heel-to-toe balance challenge
10. Straight leg raises between two chairs
11. Calf stretches Back

STANDING GOOD POSTURE
1. Weight shifting between two chairs feet hip width
2. Step preparation between two chairs - step forward and shift weight
3. Step preparation, between two chairs - step backward and shift weight
4. Weight shifting between two chairs wide feet
5. Heel raises between two chairs
6. Toe raises between two chairs
7. Lateral leg raises between two chairs (abduction)
8. Balance check - wide leg between two chairs and progressing to no support
9. Balance check - Feet together between two chairs and progressing to no support
10. Balance check - feet in tandem with a gap between feet between two chairs and progressing to no support
11 Balance check - feet in tandem touching toe to heel between two chairs and progressing to no support
12. Straight leg raise between two chairs
13. Calf stretch Back

STANDING GOOD POSTURE
1. Weight shifting between two chairs feet hip width
2. Step preparation - between two chairs - step forward and shift weight
3. Step preparation - between two chairs - step backward and shift weight
4. Weight shifting between two chairs wide feet
5. Heel raises between two chairs
6. Toe raises between two chairs
7. Lateral leg raises between two chairs (abduction)
8. Balance check - wide leg - between two chairs and progressing to no support
9. Balance check - Feet together - between two chairs and progressing to no support
10. Balance check - feet in tandem with a gap between feet - between two chairs and progressing to no support
11. Balance check - feet in tandem touching toe to heel - between two chairs and progressing to no support
12. Straight leg raise between two chairs
13. Calf stretch Back

STANDING BETWEEN TWO CHAIRS
1. Tai Chi posture preparation
2. Lateral weight shift
3. Breathing and energy collecting
4. Frontal toe tap progressing to straight leg balance
5. Bent leg raise and balance
6. Straight leg raise with opposite arm lift
7. Bent leg raise with opposite arm lift Back

STANDING
1. Medium stance side-to-side weight transfer (8 x)
2. Wide stance side-to-side weight transfer (8 x)
3. Narrow stance side-to-side weight transfer (8 x)
4. Medium stance alternate heel lifts (8 x)
5. Narrow stance alternate heel lifts (8 x)
6. Ankle circles with toe on floor both sides
7. Heel raises with hold (8 x)
8. Single toe raises hold (4 x) with time taps both sides
9. Single-toe FWD presses (4 x) each side
10. Alternate toe point/flex (4 x) each side
11. Side toe points (4 x) both sides
12. Side stepping
13. Side toe point/flex (4 x) each side
14. Heel lifts with BK extension (4 x) both sides repeat
15. Alternate heel lifts with BK extension (4 x) both sides
16. Wide stance double heel lifts with focus change
17. Narrow stance double heel lifts with focus change
18. Wide stance weight transfer with heel lift and focus change Back

STANDING WITH TWO CHAIRS
1. Posture check
2. Change of weight - feet hip width
3. Step forward and backward with change of weight
4. Change of weight - feet wider than hips
5. Heel raises
6. Toe raises
7. Lateral straight leg raise
8. Wide feet balance check
9. Feet together balance check
10. Feet hip width and one foot forward balance check
11. Tandem feet balance check
12. Straight leg raise
13.Calf stretch Back

STANDING
1. Ankle circles with toe on ground both sides
2. Alternate double heel/toe raises (8 x)
3. Single toe raises (8 x) both sides
4. Toe taps both sides
5. Mini squats (8 x)
6. Wide stance reaching up/across/side with focus change
7. Narrow stance reaching up/across/side with focus change
8. Split stance reaching up/across/side with focus change both sides
9. Tandem Stance with focus change reaching up/across/side both sides
10. Stepping FWD and BK (4 x) both sides
11. Side stepping both sides
12. Stretching Back