{"id":57499,"date":"2020-10-30T07:22:40","date_gmt":"2020-10-30T07:22:40","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/back-extension\/"},"modified":"2022-04-02T12:21:39","modified_gmt":"2022-04-02T12:21:39","slug":"back-extension","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/back-extension\/","title":{"rendered":"Back Extension II"},"content":{"rendered":"<p>Lie on belly. Legs together. Arms along sides. Lift ab muscles away from mat. Inhale. Exhale. Keep ab muscles pulled in. Extend energy through spine and out top of head to lift upper body slightly off mat. Shoulder blades slide down back as arms reach behind you. Anchor pubic bone to mat to protect lower back. Head is an extension of your spine. Gaze is down. Inhale and pause. Exhale and lower body to floor. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on belly. Legs together. Arms along sides. Lift ab muscles away from mat. Inhale. Exhale. Keep ab muscles pulled in. Extend energy through spine and out top of head to lift upper body slightly off mat. Shoulder blades slide down back as arms reach behind you. Anchor pubic bone to mat to protect lower [&hellip;]<\/p>\n","protected":false},"featured_media":64255,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[35,44,45,38,39],"pose_anatomy":[52,53,54,58],"pose_chakras":[67],"pose_therapy":[88],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57499","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-balance","pose_types-prone","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-lower-back","pose_chakras-heart-centre","pose_therapy-poor-posture","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to teach Back Extension II Pose - GeorgeWatts.org<\/title>\n<meta name=\"description\" content=\"Lie on belly. 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