{"id":57677,"date":"2020-10-30T07:23:19","date_gmt":"2020-10-30T07:23:19","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive\/"},"modified":"2023-03-05T20:12:37","modified_gmt":"2023-03-05T20:12:37","slug":"swan-dive-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/","title":{"rendered":"Swan Dive"},"content":{"rendered":"

Lie on stomach with legs together. Hands by head. Lift abs away from floor while sending tailbone to the floor. Press through hands into Swan, maintaining a long spine and lengthened neck. Release arms to side as body rocks forward. Maintaining the arc position of the body, the legs will lift up. Rock back onto thighs, lifting chest, and maintaining extension and arc position of body. Repeat.<\/p>\n

How To Teach Swan Dive Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position:<\/strong> <\/span>12 of 34
\nPrevious Position: <\/span><\/strong>Saw<\/a>
\nNext Position: <\/span><\/strong>One Leg Kick<\/a>
\nAlso Known As: <\/strong>
\nCategory:<\/strong> <\/span>Pilates Matwork
\nLevel:<\/strong> <\/span>Intermediate
\nBenefits:<\/strong> <\/span>Strengthen back and hip extensors.
\nPrecautions:<\/strong> <\/span>Back injury.<\/p>\n
\n

6 Teaching Steps For Swan Dive Pilates Exercise: Infographic<\/strong><\/h3>\n

\"Swan<\/a><\/p>\n
\n

Step 1: <\/strong> Stomach
\nLie on your stomach with your legs together. Hands by your head.<\/p>\n

Step 2:<\/strong> Abdominals
\nLift abdominals away from the floor while sending tailbone to the floor.<\/p>\n

Step 3:<\/strong> Hands
\nPress through hands into Swan, maintaining a long spine and lengthened neck. Release arms to the side as the body rocks forward.<\/p>\n

Step 4:<\/strong> Arc
\nMaintaining the arc position of the body, the legs will lift up.<\/p>\n

Step 5:<\/strong> Rock
\nRock back onto the thighs, lifting the chest, and maintaining extension and arc position of the body.<\/p>\n

Step 6:<\/strong> Repeat.
\nReturn to the start position and repeat.<\/p>\n
\n

5 Top Teaching Tips For Swan Dive Pilates Exercise<\/strong><\/h3>\n
\n

Tip 1:<\/strong> Rocking Chair
\nCreate a mental image of the head, torso and hips in the form of a rocking chair, rolling on the mat.<\/p>\n

Tip 2:<\/strong> Rolling Forward
\nWhen rolling forward, tense the extensor muscles of the hip, lift your legs up and move your body weight forward to bring the chest to the mat.<\/p>\n

Tip 3:<\/strong> Swan Dive for Weak Lower Back
\n<\/em>If you have a weak or injured lower back, try this move on top of a Bosu Ball or Bolster to shift the work toward your upper back instead.<\/p>\n

Tip 4:<\/strong> One Arm & Opposite Leg
\n<\/em>If you’re having trouble lifting both arms and legs at the same time, alternate between lifting one arm and the opposite leg.<\/p>\n

Tip 5:<\/strong> Rocking Chair
\nCreate a mental image of the head, torso and hips in the form of a rocking chair, rolling on the mat.<\/p>\n
\n

3 Beginner Modifications For Swan Dive Pilates Exercise<\/strong><\/h3>\n
\n

Beginner Modification 1:<\/strong> Swan Dive For Prenatal
\nIf you\u2019re expecting, practice a modified Swan Dive. Begin on all fours with hands under shoulders and knees under hips. Raise one arm and opposite leg to shoulder height. Hold briefly. Come back to starting position. Alternate and repeat.<\/p>\n

Beginner Modification 2:<\/strong> Swan Dive for Weak Lower Back
\nIf you have a weak or injured lower back, try this move on top of a Bosu Ball or Bolster to shift the work toward your upper back instead.<\/p>\n

Beginner Modification 3:<\/strong> Swan Dive To Loosen Tight Hips
\nIf you have tight hips, modify the position by only lifting your upper body.<\/p>\n
\n

4 Advanced Modifications For Swan Dive Pilates Exercise<\/strong><\/h3>\n
\n

Advanced Modification 1:<\/strong> One Arm & Opposite Leg
\nIf you\u2019re having trouble lifting both arms and legs at the same time, alternate between lifting one arm and the opposite leg.<\/p>\n

Advanced Modification 2:<\/strong> Advanced Swan Dive
\nTo make Swan Drive more challenging, reach the right arm and right leg at the same time while keeping the left side of the body anchored to the floor. Hold. Switch sides.<\/p>\n

Advanced Modification 3: <\/strong> Limit Forward Tilt
\nUse abdominal muscles to maintain the stability of the spine and limit the forward tilt of the pelvis to prevent pain in the lumbar spine.<\/p>\n

Advanced Modification 4:<\/strong> Intended Position
\nIn the intended position, use the spine extensor muscles to lift the chest, and leg extensor muscles to raise the legs off the mat.<\/p>\n
\n

Free Joseph Pilates Lesson Plan <\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises <\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Lie on stomach with legs together. Hands by head. Lift abs away from floor while sending tailbone to the floor. Press through hands into Swan, maintaining a long spine and lengthened neck. Release arms to side as body rocks forward. Maintaining the arc position of the body, the legs will lift up. Rock back onto […]<\/p>\n","protected":false},"featured_media":66105,"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":[34,35,42,44,45,38,39],"pose_anatomy":[52,54,56,58,59,60],"pose_chakras":[64,67,65,66,68],"pose_therapy":[75,87,88,90],"pose_drishti":[95],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57677","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-back-bend","pose_types-balance","pose_types-chest-opener","pose_types-prone","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_chakras-base","pose_chakras-heart-centre","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_chakras-throat-centre","pose_therapy-confidence-building","pose_therapy-leg-congestion","pose_therapy-poor-posture","pose_therapy-varicose-veins","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow to teach Swan Dive Pilates exercise in 6 Steps<\/title>\n<meta name=\"description\" content=\"How to teach Swan Dive Pilates exercise in 6 steps | Strengthen back and hip extensors | Joseph Pilates exercise | PilatesLessonPlans.co.uk\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to teach Swan Dive Pilates exercise in 6 Steps\" \/>\n<meta property=\"og:description\" content=\"How to teach Swan Dive Pilates exercise in 6 steps | Strengthen back and hip extensors | Joseph Pilates exercise | PilatesLessonPlans.co.uk\" \/>\n<meta property=\"og:url\" content=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"GeorgeWatts.org\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/yogalessonplans\/\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-05T20:12:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1460127962swandive.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"283\" \/>\n\t<meta property=\"og:image:height\" content=\"331\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@yogalessonplans\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/swan-dive-pilates-exercise\\\/\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/swan-dive-pilates-exercise\\\/\",\"name\":\"How to teach Swan Dive Pilates exercise in 6 Steps\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/swan-dive-pilates-exercise\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/swan-dive-pilates-exercise\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/1460127962swandive.jpg\",\"datePublished\":\"2020-10-30T07:23:19+00:00\",\"dateModified\":\"2023-03-05T20:12:37+00:00\",\"description\":\"How to teach Swan Dive Pilates exercise in 6 steps | Strengthen back and hip extensors | Joseph Pilates exercise | PilatesLessonPlans.co.uk\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/swan-dive-pilates-exercise\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/swan-dive-pilates-exercise\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/swan-dive-pilates-exercise\\\/#primaryimage\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/1460127962swandive.jpg\",\"contentUrl\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/1460127962swandive.jpg\",\"width\":283,\"height\":331},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/swan-dive-pilates-exercise\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Yoga Poses\",\"item\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Swan Dive\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#website\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/\",\"name\":\"GeorgeWatts.org\",\"description\":\"Yoga & Pilates Lesson Planning Made Easy\",\"publisher\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#organization\",\"name\":\"GeorgeWatts.org\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/2017\\\/07\\\/Genie-Planner.jpg\",\"contentUrl\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/2017\\\/07\\\/Genie-Planner.jpg\",\"width\":350,\"height\":218,\"caption\":\"GeorgeWatts.org\"},\"image\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/facebook.com\\\/yogalessonplans\\\/\",\"https:\\\/\\\/x.com\\\/yogalessonplans\",\"https:\\\/\\\/www.instagram.com\\\/yogalessonplans\\\/\",\"https:\\\/\\\/www.linkedin.com\\\/in\\\/yogalessonplans\\\/\",\"https:\\\/\\\/www.pinterest.co.uk\\\/yogalessonplans\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCkSw5U4T6Sc5L7nJLp8-SCQ\\\/\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to teach Swan Dive Pilates exercise in 6 Steps","description":"How to teach Swan Dive Pilates exercise in 6 steps | Strengthen back and hip extensors | Joseph Pilates exercise | PilatesLessonPlans.co.uk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/","og_locale":"en_US","og_type":"article","og_title":"How to teach Swan Dive Pilates exercise in 6 Steps","og_description":"How to teach Swan Dive Pilates exercise in 6 steps | Strengthen back and hip extensors | Joseph Pilates exercise | PilatesLessonPlans.co.uk","og_url":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/","og_site_name":"GeorgeWatts.org","article_publisher":"https:\/\/facebook.com\/yogalessonplans\/","article_modified_time":"2023-03-05T20:12:37+00:00","og_image":[{"width":283,"height":331,"url":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1460127962swandive.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_site":"@yogalessonplans","twitter_misc":{"Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/","url":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/","name":"How to teach Swan Dive Pilates exercise in 6 Steps","isPartOf":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/#website"},"primaryImageOfPage":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/#primaryimage"},"image":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/#primaryimage"},"thumbnailUrl":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1460127962swandive.jpg","datePublished":"2020-10-30T07:23:19+00:00","dateModified":"2023-03-05T20:12:37+00:00","description":"How to teach Swan Dive Pilates exercise in 6 steps | Strengthen back and hip extensors | Joseph Pilates exercise | PilatesLessonPlans.co.uk","breadcrumb":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/#primaryimage","url":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1460127962swandive.jpg","contentUrl":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/1460127962swandive.jpg","width":283,"height":331},{"@type":"BreadcrumbList","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-dive-pilates-exercise\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/georgewatts.org\/lesson-planner\/"},{"@type":"ListItem","position":2,"name":"Yoga Poses","item":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/"},{"@type":"ListItem","position":3,"name":"Swan Dive"}]},{"@type":"WebSite","@id":"https:\/\/georgewatts.org\/lesson-planner\/#website","url":"https:\/\/georgewatts.org\/lesson-planner\/","name":"GeorgeWatts.org","description":"Yoga & Pilates Lesson Planning Made Easy","publisher":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/georgewatts.org\/lesson-planner\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/georgewatts.org\/lesson-planner\/#organization","name":"GeorgeWatts.org","url":"https:\/\/georgewatts.org\/lesson-planner\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/georgewatts.org\/lesson-planner\/#\/schema\/logo\/image\/","url":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2017\/07\/Genie-Planner.jpg","contentUrl":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2017\/07\/Genie-Planner.jpg","width":350,"height":218,"caption":"GeorgeWatts.org"},"image":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/facebook.com\/yogalessonplans\/","https:\/\/x.com\/yogalessonplans","https:\/\/www.instagram.com\/yogalessonplans\/","https:\/\/www.linkedin.com\/in\/yogalessonplans\/","https:\/\/www.pinterest.co.uk\/yogalessonplans\/","https:\/\/www.youtube.com\/channel\/UCkSw5U4T6Sc5L7nJLp8-SCQ\/"]}]}},"_links":{"self":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/yoga_pilates_poses\/57677","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/yoga_pilates_poses"}],"about":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/types\/yoga_pilates_poses"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/media\/66105"}],"wp:attachment":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/media?parent=57677"}],"wp:term":[{"taxonomy":"pose_category","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_category?post=57677"},{"taxonomy":"pose_types","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_types?post=57677"},{"taxonomy":"pose_anatomy","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_anatomy?post=57677"},{"taxonomy":"pose_chakras","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_chakras?post=57677"},{"taxonomy":"pose_therapy","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_therapy?post=57677"},{"taxonomy":"pose_drishti","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_drishti?post=57677"},{"taxonomy":"pose_dosha","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_dosha?post=57677"},{"taxonomy":"pose_meridian_lines","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_meridian_lines?post=57677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}