How to Apply Tai Chi in Your Life at Work and at Home
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How to Apply Tai Chi in Your Life at Work and at Home

Discover how to use the exercises and principles of Tai Chi for better health, mindfulness and a stress-free life
5.0 (2 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
28 students enrolled
Created by Paul Read
Last updated 6/2018
Current price: $11.99 Original price: $49.99 Discount: 76% off
2 days left at this price!
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This course includes
  • 2 hours on-demand video
  • 5 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Improve posture, less back-ache, less joint problems more internal strength
  • Walk with less effort, move and stand with greater confidence

  • Be able to regain balance and a sense of tranquility at work

  • Be able to turn off the data overload, to relax and find a little peace of mind at the end of the day
  • Employ simple techniques to stay relaxed, calm and in balance whatever the day throws in your path.
  • As long as you can stand and walk, you will have no difficulties with this course
  • If you have tried Tai Chi before and found it too complicated, this course is for you as we break down the exercises and explanations into simple step-by-step stages.

Why Tai Chi is the Perfect Tool for Managing Your Health

There are a lot of courses out there teaching you how to cope with stress, ill-health or tension at home or in the workplace, but few with the history and depth of approach that Tai Chi provides, for this ancient practice not only can tell you what to do, but more importantly it can show you how to do it.

Today, more and more of us experience the negative aspects of a work life from home or in an office where our work seems to never end - it reaches out into our travel, social and even leisure time. Tai Chi has an answer to this, for it is full of simple and easy exercises that can be incorporated into our daily activities so when we have a stressful day or a particularly challenging event occurs, we are ready and poised to deal with it.

What this Course Teaches

To regain a healthy balance we need to implement some simple changes and that's what this course teaches in four complete sessions:

1: You will learn the importance of posture. Working up the body, introducing exercises for each part that will help build awareness of tension and develop good alignment skills.

2: In the following session you will learn a new approach to focus and concentration, looking at the imagination, eye exercises, peripheral vision and finally learning a moving mediation called - Cat Walking

3: Next you will learn about: work space, breathing, diet and food for all these have a direct impact on your energy levels and ability to stay relaxed and focused.

4: Then we will move onto the ideas of slowing down and building balance - two notions with accompanying exercises that are essential to developing a good set of tools that will resist the negative impact of stress in your life.

Finally, throughout this course, you will learn a series of simple and easy Tai Chi postures, so that by the end, you will have a beautiful and harmonious mini-sequence to practice each day - to fend off stress before it even gets close.

Why Learn with Me?

All the exercises and approaches in this course have been selected from the years of training I have given hundreds of students who have come in search of help - for guidance and advice on best methods for resisting mounting pressures at work or at home. I can't give you a less stressful job, but I can give you the tools to turn that stress into something useful and in turn, make you a calmer, more relaxed and more balanced person.

Who this course is for:
  • Anyone who is curious as to how to apply the principles and practices of Tai Chi to everyday living
  • Anyone looking for greater balance, better posture and the ability to maintain focus on different projects.
  • Anyone who is trying to balance several different work-loads all at the same time and needs putting it all into perpsective.
  • Anyone who is creative, works to deadlines and needs greater resources and energy
  • Anyone working in an office or at home and finds that their work is spreading out into the private lives.
  • Anyone that is looking for a simple general boost to health learning techniques they can take with them to work
  • Anyone who is self-employed and finds it difficult to set boundaries for work
  • Anyone who works in the digital fields and knows that this sort of work never ends
Course content
Expand all 29 lectures 01:46:41
+ The Dual Nature of this Course
2 lectures 07:15

Introduction to to this course using the practical exercises and philosophy from Tai Chi. This lecture includes an explanation as to the approach this course takes and the dual nature of how the exercises will work.

Preview 03:38

Work times encroaches into leisure time, travel time and even sleep time. So what can we do to balance this changing work practice? Check out the linked article in Extra Resources too. In this lecture we look at the insidious nature of the digital workspace and how we are going to deal with it in our practice. 

The Pressure to Stay Connected
+ Posture, Alignment and Learning to Listen
7 lectures 30:01

In this lecture we look at how to listen to the body and understand what it is trying to tell us, for we are all different and there is no standard answer to any of the health problems we encounter - we must adapt everything to who we are. 

What you will learn in this section

We begin the exercise section for Posture with Feet and Legs, looking at how we stand and centre ourselves. We then look at the work station and what small changes or exercises we can do to help maintain good alignment. 

Feet and Legs

In Tai Chi the waist is of critical importance as we start all our postures from this area. The flowery moves may appear to start in the wrists, arms, the legs or feet, but, all practitioners work towards this goal of initiating all movement  with the centre of our bodies.

In this lecture you will learn the right way to align your body using your waist as a starting point. You'll also learn waist turning whilst standing and whilst on the phone so that you can incorporate the moves into your daily activities.  

Preview 03:24

In this age of digital devices we are constantly tying, clicking or swiping. RSI is a common complaint amongst all ages. What can we do to ensure our fingers and wrists stay healthy whilst we carry out this intense and limited movement? 

Hands, wrists and Arms

Shoulders and neck suffer continuously with these new devices as we slouch, stoop, bend the neck and tighten the shoulders throughout the day. Yet there are some simple exercises we can to help alleviate this stress. Pay attention to when the elbows are used, keep the shoulders down and watch out when bending forward to read text on that mobile device!

Preview 06:52

All Tai Chi schools begin their Forms with what is called the Opening Posture. This simple move prepares the body for the following postures you will learn at the end of each section, and increases oxygen, relaxes the joints and muscles and helps deepen the breath. 

Tai Chi Move: Opening

What to practice from this Session: 

  1. Listen to your body and what it is trying to tell you
  2. Unlock your joints
  3. Free your pelvis
  4. Whilst sitting practice ankle rotations and transferring heat to your knees
  5. Whilst on the phone practice waist turns and weight shifting. 
  6. Exercise your wrists and forearms to avoid RSI and relax shoulders and elbows. 
  7. Avoid text neck problems by using your eyes to look down and not bending your neck 
  8. Practice the Opening Move of the Tai Chi sequence every day. 
Recap and What to Practice
+ Focus, Concentration and Relaxation
6 lectures 18:35

We can now move on to focus and concentration. 

In this lecture you will learn about the health issues surrounding in inability to switch off from work, to be able to relax and let go of the day's activities. You will learn about:

  • The role of Imagination in the exercises.
  • Eye exercises for excess screen time and the role of peripheral vision
  • Cat walking for postural attention and as a means to meditate whilst moving
  • White Crane Spreads Wings  - the second move in the Tai Chi sequence for daily practice. 

What you will learn in this section

Before we start, a quick word on the positive role of the imagination in all the exercises and approaches we will be taking in this course. There may be times when you cannot get up and do any exercises, perhaps at the desk, in the office or even in bed - so you will learn how, by using your imagination, you can even practice without moving. 

Image Nation

In this essential lecture we will be looking at the increasing problem of myopia due to changing work practices and the ever present automated lighting systems in homes and towns. You will also be learning:

  • How not to lose focus
  • The 20 x 20 x 20 rule
  • Breaks At the work station
  • Peripheral Vision exercises. 
Another Way of Looking

What do you do if you cannot easily meditate in a public space or if you do not meditate at all but still need to find a little stillness wherever you are? The answer is the Tai Chi exercises of Cat Walking. 

Preview 05:18

Our second Tai Chi Posture in the sequence is this beautiful wide and stretching move called White Crane Spreads its Wings. 

Tai Chi Move: White Crane Spreads its Wings

What to practice from this session:

  1. Use your imagination when you cannot get up or move around.
  2. Practice the 20x20x20 rule at work
  3. Take more frequent breaks for better concentration.
  4. Practice peripheral vision exercises. 
  5. Practice Cat Walking at the office, at home and out in the supermarket. 
  6. Spread Your wings with the White Crane
Recap and What to Practice
+ Energy at Work; Space, Breath and Food
6 lectures 22:40

In this section we will look at what we can change in our immediate environment that can contribute to stress at work and at home. We are going to focus on work space, fresh air, plants, breathing, food and drink and then look at the next posture in our Tai Chi sequence

What you will learn in this section

You'll be surprised at the difference it can make to your work space once you have organised and simplified the area. Add a plant or two (the right sort) and allow a little fresh air to circulate and you will soon see a difference in energy levels. 

The Space Around Us

Now we have let air into our space, we need to know what to do with it. In this lecture you will learn to feel the air, connect with it and take its energy. You will learn to breathe it up into your whole body and learn to use your waist in a series of turning moves that will introduce you to the Tai Chi posture later on in this section. 

The Air That We Breathe

Our primary source of energy is our food. But are we eating real food? It should not surprise us that much of what passes for food is thinly disguised junk that tempts us with smell and taste, but often is lacking in nutrition. In this lecture we take advise from others to see what constitutes good eating. 

Eat Food

In this Tai Chi posture - Repulse the Monkey, you will have already learnt some of the arms movements earlier. So it should be relatively easy to pick up the footwork in this favourite move from all styles of Tai Chi.

Tai Chi Move: Step Back to Repulse the Monkey

What to Practice after completing this lecture:

  1. Organise your work space
  2. Let in fresh air
  3. Get a plant or two
  4. Breathe
  5. Look at your diet and simplify it.
  6. Practice Repulse the Monkey (bad foods)
Recap and What to Practice
+ Slowing Down, Standing Up and Learning to Play
6 lectures 21:41

In this very special section we are going to combine some very practical exercises on balance and standing-up with the ideas and practices of slowing down. It’s a great section to finish on. 

You will learn: 

  1. How going slow can get you where you want to go faster
  2. A great balance exercise to do whilst cleaning your teeth
  3. Why playing at Tai Chi and exercises is a better approach than study. 
  4. Learn Play Guitar as the final posture in our Tai Chi sequence
  5. Options for going forward. 
What you will learn in this section

Learn the advantages of moving slowly  in driving, typing and by working at your own pace. 

The Advantages to Going Slow

Balance is something that relates not only to our ability to stand up and withstand pressure - like bamboo in the wind - but also our ability to remain in focus by not letting one thing dominate our work. It's all a question of balance. 

3 Exercises to help improve your balance. 

Don't forget to collect your Poster Images too from the Downloadable Resources: 2 Posters on Balance to display on your desktop or mobile device. 

Stand Like a Flamingo

An investigation into productivity and play - looking at why when we play we regain curiosity and relearn the benefits of failure as a tool for getting better. 

Play Don't Study

One of the most simple of Tai Chi moves, but also the most symbolic in that it reminds us to approach tasks with a playful attitude. 

Tai Chi Move: Play the Guitar

What to practice from this session:

  1. Drive Slow
  2. Type Slow
  3. Go at your own pace
  4. Practice balance whilst cleaning your teeth, on the metro or each day holding on to a chair. 
  5. Play more - find the spaces between things and explore without concern for failure. 
  6. Go back to the Tai Chi postures and do them slowly. 
Recap and What to Practice
+ Bonus Lectures
2 lectures 06:29

Your 2 minute routine:
Looking at the 4 Tai Chi moves and linking them together. Also learning what to wait for before you practice - before you begin anything of importance. 

Joining all the Dots

Final Advice on where to take your practice from here. If you are attending a local class you will find these exercises very useful and familiar with many of the postures and practices in your Tai Chi or body/mind practice. 


If you want to continue to expand and deepen your practice, there are 2 complimentary Udemy courses that will interest you. 

  1. The Breathing Course I have on Udemy is a great complimentary short course (and as an existing student - you get the course for as little as about £10 -  using this code: ST2BREATH - or follow this direct link:

  2. The Tai Chi Form Course takes you through the basic postures of the Form, teaching you a beautiful sequence of moves to practice each day. Simple to learn, easy satisfying to perform. Use the code: STRESS2FORM or follow this link to get the discount:


Enjoy your practice wherever you are and don't forget to let me know how your training goes, leave a comment in this course, or find me on social media as the teapotmonk


Some of the music I put together in Garageband - my tracks will be self-evident I am sure, using loops and snippets or samples. But a lot of the backing tracks were composed by a good friend and musician Jason Newton. He writes at AwayFromTheNoise, composes on Bandcamp and plays live in the south of Spain. If you want to hear more from Jason you can contact him on

Facebook  - @awayfromthenoise

Soundcloud -

One Last Thing