{"id":58225,"date":"2020-10-30T07:25:21","date_gmt":"2020-10-30T07:25:21","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/runner-knee-on-mat\/"},"modified":"2020-12-05T09:02:58","modified_gmt":"2020-12-05T09:02:58","slug":"runner-knee-on-mat","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/runner-knee-on-mat\/","title":{"rendered":"Runner Knee On Mat"},"content":{"rendered":"<p>Start in a lunge with right foot back. Keep right knee on mat. Left knee over ankle. Bring hands to sides of the front foot, under shoulders. Draw in navel. Tuck tailbone in. Raise heart toward the sky without taking hands off the ground. Hold. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Start in a lunge with right foot back. Keep right knee on mat. Left knee over ankle. Bring hands to sides of the front foot, under shoulders. Draw in navel. Tuck tailbone in. 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