{"id":142,"date":"2020-08-15T17:49:10","date_gmt":"2020-08-15T17:49:10","guid":{"rendered":"http:\/\/www.auburnhouseconcerts.org\/Shanti\/?page_id=142"},"modified":"2024-12-29T16:07:02","modified_gmt":"2024-12-29T23:07:02","slug":"tai-chi-exercises","status":"publish","type":"page","link":"http:\/\/www.auburnhouseconcerts.org\/shanti\/tai-chi-exercises\/","title":{"rendered":"T&#8217;ai Chi Exercises"},"content":{"rendered":"\n<h3 class=\"wp-block-heading has-text-align-center\">(as practiced by<em> Auburn Free T\u2019ai Chi<\/em>)<\/h3>\n\n\n\n<p>These exercises are practiced by the <a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/auburnfreetaichi\/\" data-type=\"post\" data-id=\"179\"><strong><em>Auburn Free T&#8217;ai Chi<\/em><\/strong><\/a> group during the first 45 minutes of each session.<\/p>\n\n\n\n<div class=\"wp-block-coblocks-accordion\">\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">1. Standing Meditation<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\" data-type=\"post\" data-id=\"58\">T\u2019ai Chi position<\/a>: feet shoulder width apart, toes forward, shoulders rolled back and down, knees and elbows flexed. <\/li>\n\n\n\n<li>With eyes closed, place thumb on belly button. <\/li>\n\n\n\n<li>Inhale through nose down to belly, then exhale slowly through mouth. <\/li>\n\n\n\n<li>Hold for several minutes while breathing slowly.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">2. Body Bathing<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\" data-type=\"post\" data-id=\"58\">T\u2019ai Chi position<\/a>, back straight, knees flexed, reach down to calves, move hands up outer thighs, sides of torso, chest, front of head, back of head and neck.<\/li>\n\n\n\n<li>Cross hands on chest. <\/li>\n\n\n\n<li>Extend left arm, palm down. <\/li>\n\n\n\n<li>Right hand rubs from left shoulder down to fingers, then rub bottom of left arm. <\/li>\n\n\n\n<li>When hand reaches left elbow, the left arm crosses to right shoulder. <\/li>\n\n\n\n<li>Extend right arm and repeat. <\/li>\n\n\n\n<li>Then cross arms on chest and repeat exercise two more times. <\/li>\n\n\n\n<li>We are lightly rubbing energy into our bodies.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">3. Ankle Rotations<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\" data-type=\"post\" data-id=\"58\">T\u2019ai Chi position<\/a>, then shift weight to left. <\/li>\n\n\n\n<li>Raise right foot and rotate ankle 10 times, then reverse direction. <\/li>\n\n\n\n<li>Right foot down, shift weight to right, then repeat with left ankle.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">4. Wrist Rotations<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>With hands at chest level and fingers together, rotate wrists out and down and up inside arms 15 times. <\/li>\n\n\n\n<li>Reverse direction and repeat.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">5. Shoulder Rotations<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Hands close together in front of chest. <\/li>\n\n\n\n<li>Swing elbows back, up, forward, and down in a large circle 10 times.<\/li>\n\n\n\n<li>Reverse direction and repeat.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">6. Fingers<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul id=\"block-3675da77-1f91-4ee8-8241-9c8bc65316af\" class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>.<\/li>\n\n\n\n<li>Hands in front of chest with fingers spread wide. <\/li>\n\n\n\n<li>Bring one finger at a time toward palm, starting with pinkies, ending with thumbs. <\/li>\n\n\n\n<li>Then open fist, one finger at a time, starting with pinkies. <\/li>\n\n\n\n<li>Repeat 15 times.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">7. Neck Rotations<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Drop chin and rotate head in a semi-circle; don\u2019t roll backwards. <\/li>\n\n\n\n<li>Repeat slowly 4 times, then reverse and rotate 4 more times<\/li>\n<\/ul>\n\n\n\n<p>Note: This is a gentle stretching of <strong><em>the back of the neck only<\/em><\/strong>; the chin should not be lifted above normal (avoiding cervical spine dorsal compression because it may be dangerous to some of our senior students.) <\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">8. Prayer Wheel<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li>Left foot sideways, right foot perpendicular, heels together. <\/li>\n\n\n\n<li>Slide right foot forward. <\/li>\n\n\n\n<li>Hands in front of chest. <\/li>\n\n\n\n<li>With back vertical, circle hands up as you inhale with weight in left, then exhale out and down, as weight goes into right and right knee flexes. <\/li>\n\n\n\n<li>Repeat 10 times, then repeat exercise with left foot forward.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">9. Ball Down Leg<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li>In same position as <strong>Prayer Wheel<\/strong>, knees flexed, roll T\u2019ai Chi ball down right leg while exhaling. <\/li>\n\n\n\n<li>Inhale while lifting ball up over head. <\/li>\n\n\n\n<li>Repeat 10 times, then repeat exercise with left foot forward.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">10. Picking Fruit<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>, right hand blade hand (fingers together). <\/li>\n\n\n\n<li>Reach out and up, make t\u2019ai chi fist one finger at a time, pick fruit and pull it down. Inhale up, exhale down. <\/li>\n\n\n\n<li>Move eyes to watch hands without moving head. <\/li>\n\n\n\n<li>Alternate right\/left, repeat 16 times.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">11. Body Rotations<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>, then shift weight to left. <\/li>\n\n\n\n<li>With upper body loose, turn from waist to right. <\/li>\n\n\n\n<li>Shift weight to right and turn left. <\/li>\n\n\n\n<li>Repeat 15 times.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">12. Arm Swings<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Bend knees and swing arms back while straightening knees, then bend knees and swing arms forward and up while straightening knees. <\/li>\n\n\n\n<li>Inhale up, exhale down. <\/li>\n\n\n\n<li>Repeat 15 times.<\/li>\n<\/ul>\n\n\n\n<p>Note: experienced practitioners may include a couple of <a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/spread-the-qi\/\" data-type=\"post\" data-id=\"106\">Spread The Chi<\/a> drops during this exercise.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">13. Hip &amp; Knee Rotations<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li>Feet together, weightless hands on knees while slowly circling hips. <\/li>\n\n\n\n<li>Pull in abdominal muscles while slowly exhaling. <\/li>\n\n\n\n<li>Repeat 15 times, then reverse direction and repeat 15 times more.<\/li>\n\n\n\n<li>Then move feet apart, hands on knees, and slowly circle knees. <\/li>\n\n\n\n<li>Repeat 15 times in each direction.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">14. Grinding Corn<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li>Feet two shoulder widths apart, toes forward, knees flexed. <\/li>\n\n\n\n<li>Bend forward and circle hands, palms down, as body weight shifts left to right. <\/li>\n\n\n\n<li>Repeat 10 times, then reverse direction of hands and repeat 10 times.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">15. Washing Windows<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>From a slight squat, with palms facing out in front of your chest, circle hands in front of you, rising as hands rise. <\/li>\n\n\n\n<li>Inhale up, exhale down. <\/li>\n\n\n\n<li>Repeat 10 times, then reverse direction and repeat 10 more times.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">16. Snake Creeps Down<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a> with feet slightly farther apart. <\/li>\n\n\n\n<li>Inhale, as arms rise to the sides and overhead. <\/li>\n\n\n\n<li>Dip down, make eagle\u2019s beak (fingers wrapped around thumbs) with right hand. <\/li>\n\n\n\n<li>Raise beak overhead with left hand palm up below beak while inhaling and shifting weight to right foot, right knee flexed. <\/li>\n\n\n\n<li>Separate hands, as left arm floats down near left leg, right arm with beak above shoulder height. <\/li>\n\n\n\n<li>Release the beak, then dip down and repeat with beak and weight on left. <\/li>\n\n\n\n<li>Repeat 10 times.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">17. Hip Rotations<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Rotate hips in a slow hula-hoop motion, pulling in abdominal muscles as you exhale. <\/li>\n\n\n\n<li>Repeat 15 times, then reverse and repeat 15 times.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">18. Leg Flex<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Shift weight to left. <\/li>\n\n\n\n<li>Roll up onto right toes. <\/li>\n\n\n\n<li>Bend left knee and dip, then rise, without locking knee. Inhale rising, exhale descending. <\/li>\n\n\n\n<li>Repeat 15 times, then change: right heel down, up on left toes. Repeat 15 times.<\/li>\n<\/ul>\n\n\n\n<p>Note: as your leg strength improves over time the ball of the foot carries less weight and in time may only be used as a balancing aid.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">19. Non-Jumping Jacks<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Swing arms to the sides and up over head. <\/li>\n\n\n\n<li>Dip knees as arms come back down and straighten knees as arms rise again. <\/li>\n\n\n\n<li>Repeat 15 times.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">20. Sobriety Check<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li>Right foot in front of left. <\/li>\n\n\n\n<li>Flex knees. <\/li>\n\n\n\n<li>Turn head to right, then center, then left, and back to center. <\/li>\n\n\n\n<li>Left foot in front. <\/li>\n\n\n\n<li>Flex knees. <\/li>\n\n\n\n<li>Turn head to left, then center, then right, and back to center.<\/li>\n<\/ul>\n\n\n\n<p>Note: when balancing becomes very easy do it with your eyes closed.<\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">21. T&#8217;ai Chi Walk<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Shift weight to left foot. <\/li>\n\n\n\n<li>Swing right foot (just clearing ground) alongside the left and out in an arc, setting it down heel to toe; shift weight to right foot and repeat 15 times. <\/li>\n\n\n\n<li>Then turn and repeat 15 times walking in the opposite direction.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">22. Cat Stance Walk<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Shift weight to left foot. <\/li>\n\n\n\n<li>Raise right knee; open 90\u00b0 to the right, then step heel to toe. <\/li>\n\n\n\n<li>Repeat with left for a total of 15 steps. <\/li>\n\n\n\n<li>Turn, then repeat 15 times in opposite direction.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">23. Zen Walk<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Inhale as arms float out and up to above the head like a bird flying. <\/li>\n\n\n\n<li>Exhale slowly as they float back down. <\/li>\n\n\n\n<li>Repeat twice. <\/li>\n\n\n\n<li>Then go forward with right foot: as arms rise, lift right knee and move foot forward, setting it down toe to heel while slowly exhaling. <\/li>\n\n\n\n<li>Then go forward with left for a total of 15 steps; then take 15 steps backward setting foot down toe to heel.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">24. Advance &amp; Retreat<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a> with feet slightly farther apart. <\/li>\n\n\n\n<li>Keep feet forward and firmly planted. <\/li>\n\n\n\n<li>Weight into left. <\/li>\n\n\n\n<li>Turn head, then shoulders, then waist to right, then advance weight over right. <\/li>\n\n\n\n<li>Turn left, then advance left. <\/li>\n\n\n\n<li>Repeat 6 times. <\/li>\n\n\n\n<li>Now retreat: weight into right, then turn (retreat). <\/li>\n\n\n\n<li>Weight into left, then turn. <\/li>\n\n\n\n<li>Repeat 6 times.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">25. Cloud Hands<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a> with feet slightly farther apart. <\/li>\n\n\n\n<li>Left palm down at waist, right hand blade hand. <\/li>\n\n\n\n<li>Sweep right hand across chest. <\/li>\n\n\n\n<li>Leading with right elbow, with palm facing body at face height, sweep right. <\/li>\n\n\n\n<li>On the right side, change arms and sweep left elbow left. <\/li>\n\n\n\n<li>Repeat 10 times.<\/li>\n<\/ul>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">26. Swimming Dragon<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li>Same position as <strong>Cloud Hands<\/strong>. <\/li>\n\n\n\n<li>Right arm extended, palm up, on right side, just above waist height; left hand, palm down, at waist. <\/li>\n\n\n\n<li>Slice 180\u00b0 with right while exhaling, then change hands and slice with left. <\/li>\n\n\n\n<li>Repeat 10 times.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">27. Deep Breathing<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Inhale as arms pull air towards chest. <\/li>\n\n\n\n<li>Exhale and push, palms out, forward. Inhale, pull air towards chest. <\/li>\n\n\n\n<li>Exhale and push, palms out, upwards. <\/li>\n\n\n\n<li>Inhale, pull air towards chest. <\/li>\n\n\n\n<li>Exhale and push, palms out, to the sides. <\/li>\n\n\n\n<li>Inhale, pull air towards chest. <\/li>\n\n\n\n<li>Exhale and push down. <\/li>\n\n\n\n<li>Repeat two more times.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div><\/details><\/div>\n\n\n\n<div class=\"wp-block-coblocks-accordion-item\"><details><summary class=\"wp-block-coblocks-accordion-item__title\">28. Hugging The Tree<\/summary><div class=\"wp-block-coblocks-accordion-item__content\">\n<ul class=\"wp-block-list\">\n<li><a href=\"http:\/\/www.auburnhouseconcerts.org\/shanti\/2020\/07\/standing\/\">T\u2019ai Chi position<\/a>. <\/li>\n\n\n\n<li>Arms float up to just below shoulder height, palms facing body, thumbs tucked down. <\/li>\n\n\n\n<li>Close eyes and breathe slowly and deeply.<\/li>\n\n\n\n<li>Hold for several minutes.<\/li>\n<\/ul>\n\n\n\n<p>Note: this stance is the fully developed in the practice of Yiquan.<\/p>\n<\/div><\/details><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>(as practiced by Auburn Free T\u2019ai Chi) These exercises are practiced by the Auburn Free T&#8217;ai Chi group during the first 45 minutes of each session.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"hide_page_title":"","_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"class_list":["post-142","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"http:\/\/www.auburnhouseconcerts.org\/shanti\/wp-json\/wp\/v2\/pages\/142","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.auburnhouseconcerts.org\/shanti\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/www.auburnhouseconcerts.org\/shanti\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/www.auburnhouseconcerts.org\/shanti\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.auburnhouseconcerts.org\/shanti\/wp-json\/wp\/v2\/comments?post=142"}],"version-history":[{"count":21,"href":"http:\/\/www.auburnhouseconcerts.org\/shanti\/wp-json\/wp\/v2\/pages\/142\/revisions"}],"predecessor-version":[{"id":410,"href":"http:\/\/www.auburnhouseconcerts.org\/shanti\/wp-json\/wp\/v2\/pages\/142\/revisions\/410"}],"wp:attachment":[{"href":"http:\/\/www.auburnhouseconcerts.org\/shanti\/wp-json\/wp\/v2\/media?parent=142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}