{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"taichi_weight_shifts","title":"Tai-chi-inspired weight shifts","duration_seconds":120,"modality":["tai_chi","balance"],"intensity":2,"energy_min":"low","energy_max":"high","goals":["balance","grounding","whole_body"],"body_regions":["legs","hips"],"position_start":"standing","position_end":"standing","props":[],"transition_seconds":10,"morning_score":0.8,"evening_score":0.6,"low_energy_score":0.7,"short_instruction":"Slow shifting of body weight from one foot to the other.","spoken_instruction":"Stand with your feet a little wider than your hips, knees soft. Slowly shift your weight over your right foot, feeling the left foot get light. Pause, then shift slowly to the left. Keep your torso tall and your breath calm. Rest a hand on a wall if you want more stability.","safety_notes":["Use a wall or chair for support if balance feels unsteady."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/taichi_weight_shifts.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/taichi_weight_shifts"}}