{"id":58417,"date":"2020-10-30T07:26:04","date_gmt":"2020-10-30T07:26:04","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/heron\/"},"modified":"2021-05-06T23:21:01","modified_gmt":"2021-05-06T23:21:01","slug":"heron","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/heron\/","title":{"rendered":"Heron"},"content":{"rendered":"<p>Sit with legs extended. Bend right knee. Bring foot next to right hip. Sit evenly on both sit bones. Bend left leg. Place foot on floor. Take hold of left foot with both hands. Open chest. Straighten left leg, while keeping spine long, chest open and sternum lifted. Once leg is straight, bring leg in close to chest. Bring head towards shin bone. Hold. Release. Switch legs. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit with legs extended. Bend right knee. Bring foot next to right hip. Sit evenly on both sit bones. Bend left leg. Place foot on floor. Take hold of left foot with both hands. Open chest. Straighten left leg, while keeping spine long, chest open and sternum lifted. 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