GENTLE TAI CHI AND QIGONG FOR SENIORS: a 28-day programme, few minutes day, to improve balance, relieve stiffness, recover energy, soothe the mind ... — explained step by step, standing or seated

Gentle movement. Calm breathing. A few minutes a day. A steadier, more peaceful you.You do not need to be supple, fit, or experienced. If you can breathe calmly and move your arms a little-even seated-you can practise. This warm, reassuring guide brings together two gentle Chinese arts, tai chi and qigong, in a method designed especially for older adults who want to take care of themselves without strain, jolts, or pressure to perform.Tai chi works on balance, coordination, and suppleness. Qigong brings breath, energy, and inner calm. Together, practised quietly for just a few minutes a day, they help you feel more stable on your feet and more serene in your mind.WHAT YOU WILL FIND INSIDE- Clear, jargon-free explanations of what tai chi and qigong are, and how to begin with confidence- How to set up a safe space and practise without risk, with a stable chair as your ally- Every movement offered in TWO versions-standing OR seated-so you choose what suits you each day- The qigong movements one by one, including the famous Eight Pieces of Brocade, a treasure of Chinese tradition- Accessible tai chi movements, explained step by step- Short routines for each need: waking your energy in the morning, steadying your balance, loosening stiff joints, clearing your mind, and soothing your evenings for better sleep- A complete 28-day programme to settle the habit gently, at your own paceWHAT GENTLE PRACTICE CAN OFFERA regular, unhurried practice may help you improve balance and reduce the fear of falling, keep joints supple and muscles working, recover energy against fatigue, calm a busy mind, and sleep more peacefully-along with the quiet comfort of caring for yourself, day after day. The promise here is honest: well-being, not miracles; gentleness, not effort.WHO THIS BOOK IS FOR- Seniors and older adults seeking a safe, low-impact way to stay active- Complete beginners who have never practised anything of the sort- Anyone who feels stiff, tired, or unsteady and wants to start exactly where they are- Adult children and caregivers looking for a thoughtful, practical gift for a parent or loved oneWHY THIS APPROACH WORKSThere is no performance, no competition, no failure-only slow movement, calm breath, and gentle regularity. You start where you are and advance by small steps, never comparing yourself to anyone. Trust regularity over intensity, patience over effort. That is the secret, and it is within everyone's reach.Settle comfortably, a stable chair within reach, and grant yourself this moment.Begin your gentle 28-day journey today.Important note: This book is for information and education only. It is a wellness activity, not medical advice or treatment, and does not replace your doctor. Before beginning-especially with any health problem, dizziness, balance disorder, or recent surgery-consult your physician, and never practise in pain.