{"id":60031,"date":"2020-10-30T07:32:03","date_gmt":"2020-10-30T07:32:03","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spinal-flex\/"},"modified":"2022-04-26T05:23:54","modified_gmt":"2022-04-26T05:23:54","slug":"spinal-flex","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spinal-flex\/","title":{"rendered":"Spinal Flex"},"content":{"rendered":"<p>Sit with legs crossed. Hold ankles with both hands. Deeply inhale as you flex spin forward. Open chest and shoulders. On exhale, flex spine backwards. Keep head parallel to ground. Synchronise breath with movement to create a rhythm. The deeper you breath the more you detoxify and the more prana you receive. Come back to start position, hold breath, stomach sucked in, and squeeze mula bandha (suck navel toward spine, squeeze rectal and sex organs). Release. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sit with legs crossed. Hold ankles with both hands. Deeply inhale as you flex spin forward. Open chest and shoulders. On exhale, flex spine backwards. Keep head parallel to ground. Synchronise breath with movement to create a rhythm. The deeper you breath the more you detoxify and the more prana you receive. Come back to [&hellip;]<\/p>\n","protected":false},"featured_media":62190,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[131,30],"pose_types":[],"pose_anatomy":[],"pose_chakras":[],"pose_therapy":[],"pose_drishti":[],"pose_dosha":[],"pose_meridian_lines":[],"class_list":["post-60031","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-kundalini","pose_category-yoga-lesson-planner"],"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 Spinal Flex Pose - GeorgeWatts.org<\/title>\n<meta name=\"description\" content=\"Sit with legs crossed. Hold ankles with both hands. Deeply inhale as you flex spin forward. Open chest and shoulders. On exhale, flex spine backwards. 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