Advanced

STANDING (use chair for confidence)
1. Posture and balance check
2. Change of focus to practice balance
3. Shoulder circles
4. Lateral weight transfer
5. Wide leg squat with lateral weight transfer
6. Balance check extending and retracting arms to side of head
7. Heel lift march with arms extended to front
8. Thoracic rotation with change of eye line
9. Lateral leg raises with arms extended to front 10. Slow high knee march
11. Toe taps or extend leg off the floor to front alternating legs
12. Slow knee march with rotation
13. Exaggerated backward step to tandem feet position - alternating legs
14. Relaxed weight shift with a twist
15. Feet together - eyes closed - balance challenge Back

STANDING (with chair for confidence)
1. Posture check
2. Slow and hold bent knee lift
3. Same arm and leg raise (4 x) each side, then (2 x), then alternating
4. Opposite arm and leg raise x4 each side, then (2 x) then alternating
5. Bent knee leg raise, same arm and leg, hold for 10 counts
6. Bent knee leg raise, opposite arm and leg, hold for 10 counts
7. Breathing Back

STANDING
1. Posture Check and breathing
2. Weight shifting exercise (T step)
3. Add arms 'Parting the wild horse's mane'
4. Breathing Back

STANDING (with chair for confidence)
1. Single leg balance with slight forward fold and knee bent behind
2. Single leg balance with slight forward fold and raising bent leg laterally, abduction (8 reps) 3 sets then pulse
3. Hip stretch
4. Quad stretch
5. Hamstring and calf stretch
6. Hip flexor stretch using chair Back

SEATED
1. Warm up joints
STANDING
2. Alternate double heel/toe raises
3. Single ankle tilts inward/outward
4. Mini squats 8x
5. Heel lifts 8x
6. Toes lifts 8x
REPEAT 4-6
6. Knee lift front/side/back/heel lift/and lower/side and down 4x both sides
7. Deep squat hold and straighten to hip flexor stretch
8. Knee lift and hold 30 sec both sides repeat
9. Tree pose with hold and focus change both sides
10. Wide stance reaching up/across/side with focus change
11. Split stance reaching up/across/side with focus change both sides
12. Tandem stance reaching up/across/side with focus change both sides
13. Lunge quad and hip flexor stretch both sides
14. Single-toe presses both sides Back

STANDING
1. Ankle & knee articulation
2. Neck turns- side to side
3. Knee & hip flexion
4. Hip adduction & abduction
5. Shoulder extension sideways
6. Hip & back extension & cross over the midline
7. Hip lateral leg lifts
8. Shoulder arm swings fwd
9. Ankle flexion
10. Hip flexion
11. Lateral weight transfer with knee & hip flexion
12. Spinal rotation Back

STANDING
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. Single leg balance Rt & Lt
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 weight transfer-knee flexion
14. Ankle extension
15. Hip external rotation Back

STANDING
1. Hands open & close
2. Shoulder rolls
3. Hip & knee flexion & extension-1 leg balance
4. Elbow hold 90 degree
5. Shoulder abduction
6. Ankle flexion-rotation-extension
7. Pelvic tips
8. Ankle articulation
9. Small shoulder movements
10. Knee flexion-curve spine forward
11. Lateral spinal flexion & rotation
12. Lateral wt shift-ankle extension
13. Knee & hip flexion & extension & lateral toe tap
14. Hip adduction
15. Ankle & knee flexion & extension
16. Off set feet-knee ankle flexion
17. Shoulder rolls
18. Hip adduction-spinal lateral flexion
19. Ankle articulation
20. Knee flexion-1 leg balance
21. Spinal rotation
22. Balance with heel lift
23. Lateral wt shift
24. Ankle across midline
25. Spinal & hip extension Back

STANDING
2. Ankle flexion & extension
3. Knee flexion & extension
4. Shoulder addiction & abduction
5. Hip & knee flexion & extension
6. Hip mobility adduction & abduction
7. Hip flexion
8. Hip, shoulder, knee & ankle flexion & extension
9. Lateral hip movement
10. Balance on one foot w/knee lift, Rt & Lt
11. Spinal rotation-balance
12. Hip extension backward
13. Shoulder extension forward
14. Lateral hip movement-shoulder lateral lift-hold
15. Hip adduction & abduction across midline
16. Ankle extension-balance
17. Hip adduction
18. Lateral hip & balance shift
19. Ankle mobility Back

STANDING
1. Shoulder rolls
2. Knee flexion & extension
3. Lateral weight transfer
4. Knee & ankle flexion & extension
5. Lateral arm extension
6. Elbow extension- shoulder circles
7. Neck turns
8. Ankle & knee flexion & extension
9. Hip external rotation
10. Arm raises front
11. Spinal rotation & weight transfer
12. Lateral steps hip adduction, knee & hip flexion
13. Wrist, elbow, hip & knee flexion
14. Alternating arm swings
15. Neck turns
16. Hip extension back
17. Shoulder rolls
18. Hip lateral lifts- hold
19. Lateral weight shift, hip & knee flexion & extension
20. Lateral spinal flexion & extension & rotation
21. Wide-stance knee & hip flexion & extension
22. Split-stance balance, Rt & Lt
23. Tandem Balance, Rt & Lt 24. Single-leg balance-knee lift, Rt & Lt
25. Weight transfer spinal rotation
26. Ankle rotation Back

STANDING GOOD POSTURE
1. Change of weight and eyeline with arm movements - feet hip width
2. Change of weight and eyeline with arm movements - feet together
3. Change of weight and eyeline with arm movements - feet in tandem with a gap between feet
4. Change of weight with with arm movements - feet in tandem touching toe to heel
5. Feet in tandem toe to heel - changing eyeline
6. March
7. Knee lifts very slow, 8. Straight led raise, 9. Single leg heel raise with chair for support
10. Bilateral toe raise
11. Shin stretch
12. Side lunge
13. Side stepping
14. Side tap with change of weight
15. Toe taps - front/side/back and cross other leg
16. Calf and hip flexor stretch
17. Breathing Back

STANDING WITH CHAIR FOR CONFIDENCE
1. Posture check
2. Change of weight- side -forward - backward
3. Ankle mobilisation
4. Backward lunge with changing eyeline progressing to head and arm lateral movement
5. Single leg heel raise
6. Bilateral toe raise
7. Wide leg squat
8. Lateral straight leg raises with foot point and flex
9. Balance challenges using twists and leans and change of focus
10. One leg stand challenge with change of eyeline
11. Calf and hip flexor stretch Back

STANDING
1. Tap foot out to side (8 x) on both sides
2. Tap foot FWD and BK (8 x) on both side
3. Tap foot BK and Together (8 x) both sides
4. Ankle circles with toe on floor both sides
5. Lunges both sides (4 x) with hold and focus change
6. Step FWD lunge with arms and focus change each side
7. Single leg heel raises (4 x) hold on both sides
8. Double toes raise hold then pulses
9. Wide stance squat or plie with arm and focus change
10. Wide stance squat with alternate single heel raises (4 x)
11. Abductor raises both sides (8 x) with hold and point/flex and pulses
12. Side turns with pivot and look both sides (4 x)
13. Single leg balance hold both sides and focus change Back

The video is a Tai Chi session led by Colleen focusing on balance and movement. Participants follow along with waving hand movements while shifting weight between legs. The session concludes with gentle arm movements and energy clearing exercises. Back

STANDING
1. Posture check
2. Change of weight reaching hands to front - side - across body - Feet wider than hips
3. Change of weight reaching hands to front - side - across body - Split feet staggered stance
4. Change of weight reaching hands to front - side - across body - Feet in tandem
5. Marching
6. Knee lift and hold
7. Leg extension and hold
8. Single leg heel lift and hold with chair for support
9. Bilateral toe raise and hold
10. Side lunge
11. Toe taps front- side - back -cross
12. Calf and hip flexor stretch Back

STANDING
Alternating shoulder lift
1.mWrist circles
2. Neck rotation
3. Shoulder retraction
4. Ankle articulation
5. Wrist & elbow flexion & extension
6. Shoulder extension
7. Bent arm shoulder extension
8. Shoulder full range movement
9. Spinal flexion & extension
10. Full body forward fold
11. Spinal rotation w/hip external rotation
12. Knee flexion & extension
13. Front leg extension-back leg extension
14. Interlace fingers-arms extend up
15. Shoulder & elbow flexion & extension
16. Lateral spinal flexion
17. Shoulder flexion-torso rotation
18. Lateral hip sways-hip external rotation
19. Wide leg Forward fold-shoulder extension
20. Shoulder, hip, knee flexion & extension
21. 1 leg balance
22. Seated hip, knee, ankle flexion & extension Back

STANDING
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. Feet in tandem - toe to heel - changing eyeline
7. March
8. Knee lift balancing on one leg
9. Straight leg raise
10. Single leg heel raise with chair for support
11 Bilateral toe raise and toe tap
12. Side lunge
13. Step touch transferring weight
14. Toe taps, front, side back and cross supporting leg
15. Calf and hip flexor stretch 16. Breathing Back

STANDING, 1chair
1. Wuji Stance
2. Weight Shift Forward and Back for Balance
3. Commencing Form
4. Torso Rotation/ Weight Shifting to Right and Left Leg
5. Centering back to Wuji
6. Weight Shift with Toe Taps
7. Weight Shift with Knee Lifts
8. Commencing Form to Reset Balance
9. Knee Up with Adding Arms
10. Alternating Toe Taps and Knee Lifts
11. Closing Energy Collection and Balance Back

STANDING GOOD POSTURE
1. Sit to stand practicing good posture
2. Slow high knee march with arms extended to side
3. Single leg heel raise
4. Toe taps - front/side/back and cross other leg
5. Wide feet - change eyeline
6. Feet together - change eyeline
7. Split feet stance hip width apart - change eyeline (with or without chair for support)
7. Split feet stance feet in tandem - change eyeline (with or without chair for support)
8. Feet in tandem touching toe to heel - change eyeline (with or without chair for support)
9. Lateral leg raises with or without chair for support (abduction)
10. Slow high knee march with arms extended to side
11. Shin stretch
12. Calf stretch Back

STANDING (between 2 chairs)
1. Wuji Stance for Posture
2. Commencing Form
3. Rock Forward and Back with Arm Movement
4. Reset to Wuji
5. Split Stance Rotating Left Turning Torso to Look Back
6. Split Stance Rotating Right Turning Torso to Look Back
7. Reset to Rest Legs
8. Rock with Arm Movement Adding Leg Lift into Balance
9. Stretches for Hamstrings/Quads/Hips/Back
10. Closing Energy Collection and Balance Back

STANDING GOOD POSTURE
SEATED
1. Sit to stand
STANDING WITH CHAIR IF REQUIRED
2. Slow march progressing to arms out to side
3. Unilateral calf raise with chair for support
4. Toe taps, front, side, back and crossing over
5. Feet together, change of eyeline
6. Split leg stance, feet hip width apart, change of eye line
7. Split leg stance, feet in tandem, change of eye line
8. Feet in tandem toe to heel, change of eye line
9. Side leg raise, abduction
10. Knee raise hold progressing to overhead arms
11. Toe raises, slow and fast
12. Shin stretch
13. Calf str etch . Back

STANDING
1 Ankle flexion & extension
2. Align spine
3. Shoulder lifts
4 Neck rotation
5. Ankle extension balance
6. Knee & ankle flexion & extension
7. Shoulder extension
8. Pelvic tips-balance
9. Lateral spinal flexion & extension
10. Spinal flexion w/knee lift
11. Spinal rotation, hip & knee external rotation
12. Ankle extension
13. Shoulder & hip lateral extension
14. Elbow & knee flexion & extension
15. Spinal forward flexion & extension
16. Shoulder extension, rotation & retraction, 17. Elbow & shoulder flexion & extension
18. Hip adduction & abduction-ankle flexion & extension
19. Knee flexion & extension back
20. Hip flexion & extension
21. Shoulder retraction & extension back
22. Spinal rotation
23. Back & shoulder extension
24. Ankle extension & balance Back

STANDING
1. Core engagement
2. Lateral wt transfer-ankle articulation
3. Interlace fingers-wrist extension
4. Knee flexion & extension
5. Shoulder extension-elbow flexion & extension
6. Neck rotation
7. Shoulder retraction
8. Full shoulder & arm circles
9. Full shoulder extension, lateral flexion, and extension
10. Forward fold
11. 1leg balance
12. Shoulder & elbow flexion, & extension
13. Neck flexion & extension
14. Hip& knee flexion, & extension, shoulder extension up
15. Wide leg forward fold
16. Spinal articulation
17. 1 leg, balance, knee hip flexion, and extension
18. Ankle flexion & extension
19. Hip & knee flexion, and extension, hip external rotation
20. Shoulder full extension
21. Spinal rotation
22. Hip flexion, front & back extension
23. Hip knee, shoulder flexion, and extension
24. Hip, knee, shoulder flexion, arm across midline
25. 1 leg, balance, & bind shoulder extension
26. Balance work-hips, spine shift forward & balance
27. Lateral weight transfer Back

1 chair, Wuji Stance for Posture, Toe Taps in Wuji Stance Forward and Back, Rocking Forward and Back, Cat Stance Balance Work Tap Forward Left/Right Foot, Cat Stance Tap Back Left/Right Foot, Cat Stance Tap Foot Across Body, Rocking Forward and Back to Reset, Cat Stance Toe Tap Front/Back/Across Body Combined, Cat Stance with Heel Kicks Front/ Back/Across, Closing Energy Collection and Balance Back

STANDING
1. Ankle circles
2. FWD leg lifts (4 x) with hold with upper body movement
3. Single leg heel raises (8 x) hold on both sides
4. Double toe raises hold
5. Single toe taps both sides
6. Knee lift hold with upper body movement both sides
7. Wide stance reaching up/across/side with focus change
8. Narrow stance reaching up/across/side with focus change
9. Split stance reaching up/across/side with focus change both sides
10. Tandem stance reaching up/across/side with focus change both sides
11. Mini side lunges (4 x)both sides
12. Side stepping with focus change
13. Toes taps both sides front/side/back/side/across repeat
14. Alternate side toe taps (8 x) Back

STANDING GOOD POSTURE
1.Sit to stand practicing good posture
2. Slow high knee march
3. Split stance bilateral heel raise
4. Toe taps - front/side/back and cross other leg
5. Wide feet - change eyeline
6. Feet together - change eyeline
7. Split feet stance - change eyeline (with or without chair for support)
8. Feet in tandem - change eyeline (with or without chair for support)
9. Feet in tandem touching toe to heel - change eyeline (with or without chair for support)
10. Lateral leg raises with or without chair for support (abduction)
11. Knee raise
12. Toe tap
13. Calf and hip flexor stretch Back

STANDING GOOD POSTURE
1. Sit to stand practicing good posture
2. Slow high knee march
3.Single leg heel raise
4. Toe taps - front/side/back and cross other leg
5. Wide feet - change eyeline
6. Feet together - change eyeline
7. Split feet stance - change eyeline (with or without chair for support)
8. Feet in tandem - change eyeline (with or without chair for support)
9. Feet in tandem touching toe to heel - change eyeline (with or without chair for support)
10. Lateral leg raises with or without chair for support (abduction)
11. Knee raise with hands raised above head
12. Unilateral toe raise
13. Calf and hip flexor stretch Back

STANDING
1. Posture Check
2. Sit to stand with good posture
3. Slow high knee marches with raised arms
4. Single leg heel raises
5. Toe taps - front/side/back and cross other leg
6. Wide Stance - change of focus
7. Split Stance - change of focus (with or without chair for support)
8. Tandem Stance - change of focus (with or without chair for support)
9. Lateral leg raises (with or without chair for support )
10. Knee raises with hands raised above head
11. Unilateral toe raises
12. Shin stretches
13. Calf and hip flexor stretches Back