Hana Tai Chi and Fitness

Hana Tai Chi and Fitness Hana Tai Chi & Fitness🌿Tai Chi • HIIT • Pilates • Aerobics | Breathe Move Heal Burn | 5-15 min at-home flows | No equipment | All levels welcome

09/09/2026

DAY 9 – PULL ARM HEEL LIFT 🌿 Calves + Posture lift in 30 sec

20-MIN FULL BODY TAI CHI.

Tight calves? Slouching? Pull arms back, lift heel – hold – feel calves sculpt, shoulders pull back, balance sharpen. Tiny move, big lift.

Week 2 is about posture + power – Days 8-9 building legs that lift you.

Day 10 tomorrow.

👇 SAVE for calves + posture + Comment DAY 9 DONE + Tag someone with tight calves

08/09/2026

DAY 8 – SQUAT KNEE LIFT SWING 🌿 Power + Balance – Week 2 starts NOW

20-MIN FULL BODY TAI CHI.

Stiff hips? Weak core? Squat low, lift knee, swing arms – BOOM – glutes fire, abs brace, balance spikes. Tai Chi power flow.

Week 1 done ✅ Week 2 = stronger, deeper, more flow.

Day 9 tomorrow.

👇 SAVE for power + Comment DAY 8 DONE + WEEK 2 LET’S GO + Tag someone to start Week 2

07/09/2026

DAY 7 – CLASP HANDS SQUAT 🌿 1 WEEK DONE – Legs of steel in 30 sec

20-MIN FULL BODY TAI CHI.

Weak knees? Can’t do deep squats? Clasp hands at chest, sink low – gentle Tai Chi horse stance – feel thighs burn, knees strengthen, balance lock in. No weights, just you.

Days 1-6 built everything – Day 7 = full body integration. You did 1 WEEK!

Week 2 starts tomorrow – let’s keep flowing!

👇 SAVE to celebrate 1 WEEK + Comment DAY 7 DONE + I DID 1 WEEK!!! + Tag someone to start Week 1 with you

06/09/2026

DAY 6 – TWIST OPEN CHEST 🌿 Spine reset in 30 sec

20-MIN FULL BODY TAI CHI.

Stiff back? Shallow breath? Twist torso, open arms wide – exhale – feel spine crack gently, chest expand, waist slim. Detox twist.

Days 1-5 built legs, glutes, chest, balance – Day 6 unlocks your spine.

Day 7 tomorrow – almost 1 week!

👇 SAVE for spine + Comment DAY 6 DONE + Tag someone with stiff back

05/09/2026

DAY 5 – KNEE LIFT ARM SWING 🌿 Balance + Core in 30 sec

20-MIN FULL BODY TAI CHI.

Wobbly? Core weak? Lift knee to chest, swing arms – gentle – feel balance return, core fire, hips loosen. No jumping, just flow.

Day 1-4 built legs, shoulders, glutes, chest – Day 5 ties it all with balance.

Day 6 tomorrow.

👇 SAVE for balance + Comment DAY 5 DONE + Tag someone who needs better balance

04/09/2026

DAY 4 – PULL AND OPEN CHEST 🌿 Hunchback fix in 30 sec

20-MIN FULL BODY TAI CHI.

Desk all day? Chest tight, shoulders forward? Pull elbows back, open chest wide – inhale – feel lungs expand, posture lift. Instant heart opener.

Day 1 legs, Day 2 hug, Day 3 glutes, Day 4 chest = breathing gets deeper every day.

Day 5 tomorrow.

👇 SAVE for posture + Comment DAY 4 DONE + Tag someone who hunches at a desk

03/09/2026

DAY 3 – ARM SWING BACK KICK 🌿 Glutes + Balance in 30 sec

20-MIN FULL BODY TAI CHI.

Sitting all day? Kick it out. Swing arms forward, kick leg back – gentle – feel glutes fire, balance return, back loosen. No jump, no pain.

Day 1 legs, Day 2 shoulders, Day 3 glutes + balance = full body reset in progress.

Day 4 tomorrow

👇 SAVE for glutes + Comment DAY 3 DONE + Tag someone who sits all day

02/09/2026

DAY 2 – SHOULDER HUG SWING 🌿 The hug you need today

20-MIN FULL BODY TAI CHI.

Shoulders tight from stress? Hug yourself.

Cross arms, hug shoulders, open wide – inhale, squeeze – exhale, release. Instant shoulder + chest opener. Feels like a self-massage.

Day 1 legs woke up – Day 2 upper body lets go. Do this 30 sec now.

👇 SAVE this for stress + Comment DAY 2 DONE + Tag someone who needs a hug

01/09/2026

DAY 1 IS HERE – ARM SWING SQUAT 🌿 20-Day Reset Starts NOW

20-MIN FULL BODY TAI CHI.

Stiff body? Do this first. Arms swing up, squat down – exhale tension, inhale energy. 20 seconds = full body wakes up.

This move = lymph drainage + leg strength + mood boost. No equipment. All levels.

Follow the 20-day journey

👇 SAVE for morning routine + Comment DAY 1 DONE + Tag someone who needs a reset

31/08/2026

DAY 20 FINAL – SHOULDER CIRCLE FLOW 🌿

20-MIN FULL BODY TAI CHI FOR BEGINNERS.

Shoulders tight? Circle it out.

Arms float up, circle back – inhale open, exhale release. Melt neck + shoulder tension + breathe deeper.

You did 20 days! 🌿

👇 Comment FLOW DONE + SAVE

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Melbourne
Melbourne, VIC
3000

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