{"id":60155,"date":"2020-10-30T07:32:25","date_gmt":"2020-10-30T07:32:25","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/"},"modified":"2022-04-26T05:23:16","modified_gmt":"2022-04-26T05:23:16","slug":"spine-curls","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/","title":{"rendered":"Spine Curls"},"content":{"rendered":"<p>Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back onto mat. Inhale, release to comfortable Neutral Spine. Keep neck long and shoulders relaxed. Exhale, pull navel in to spine again and gently squeeze buttocks. Flatten lower back onto mat, then roll tailbone slowly up off the mat into Bridge position. Inhale, hold. Your body makes a straight line from shoulders to knees. Exhale, roll down one vertebra at a time with belly pulled in until you return to Neutral Spine. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back onto mat. Inhale, release to comfortable Neutral Spine. Keep neck long and shoulders relaxed. Exhale, pull navel in to spine again and gently squeeze buttocks. Flatten lower [&hellip;]<\/p>\n","protected":false},"featured_media":60156,"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":[],"pose_anatomy":[],"pose_chakras":[],"pose_therapy":[],"pose_drishti":[],"pose_dosha":[],"pose_meridian_lines":[],"class_list":["post-60155","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"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to teach Spine Curls Pose - GeorgeWatts.org<\/title>\n<meta name=\"description\" content=\"Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back on\" \/>\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\/spine-curls\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to teach Spine Curls Pose - GeorgeWatts.org\" \/>\n<meta property=\"og:description\" content=\"Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back on\" \/>\n<meta property=\"og:url\" content=\"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/\" \/>\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=\"2022-04-26T05:23:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2020\/10\/1460820393spinecurls-1.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<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\\\/spine-curls\\\/\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/spine-curls\\\/\",\"name\":\"How to teach Spine Curls Pose - GeorgeWatts.org\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/spine-curls\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/spine-curls\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/1460820393spinecurls-1.jpg\",\"datePublished\":\"2020-10-30T07:32:25+00:00\",\"dateModified\":\"2022-04-26T05:23:16+00:00\",\"description\":\"Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back on\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/spine-curls\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/spine-curls\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/spine-curls\\\/#primaryimage\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/1460820393spinecurls-1.jpg\",\"contentUrl\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/wp-content\\\/uploads\\\/2020\\\/10\\\/1460820393spinecurls-1.jpg\",\"width\":283,\"height\":331},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/yoga_pilates_poses\\\/spine-curls\\\/#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\":\"Spine Curls\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/#website\",\"url\":\"https:\\\/\\\/georgewatts.org\\\/lesson-planner\\\/\",\"name\":\"GeorgeWatts.org\",\"description\":\"Yoga &amp; 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 Spine Curls Pose - GeorgeWatts.org","description":"Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back on","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\/spine-curls\/","og_locale":"en_US","og_type":"article","og_title":"How to teach Spine Curls Pose - GeorgeWatts.org","og_description":"Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back on","og_url":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/","og_site_name":"GeorgeWatts.org","article_publisher":"https:\/\/facebook.com\/yogalessonplans\/","article_modified_time":"2022-04-26T05:23:16+00:00","og_image":[{"width":283,"height":331,"url":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2020\/10\/1460820393spinecurls-1.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_site":"@yogalessonplans","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/","url":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/","name":"How to teach Spine Curls Pose - GeorgeWatts.org","isPartOf":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/#website"},"primaryImageOfPage":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/#primaryimage"},"image":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/#primaryimage"},"thumbnailUrl":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2020\/10\/1460820393spinecurls-1.jpg","datePublished":"2020-10-30T07:32:25+00:00","dateModified":"2022-04-26T05:23:16+00:00","description":"Lie on back with knees bent. Feet flat on floor. Arms down by sides. Inhale. Exhale, pull navel in to spine. Gently squeeze buttocks and flatten low back on","breadcrumb":{"@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/#primaryimage","url":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2020\/10\/1460820393spinecurls-1.jpg","contentUrl":"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2020\/10\/1460820393spinecurls-1.jpg","width":283,"height":331},{"@type":"BreadcrumbList","@id":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/spine-curls\/#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":"Spine Curls"}]},{"@type":"WebSite","@id":"https:\/\/georgewatts.org\/lesson-planner\/#website","url":"https:\/\/georgewatts.org\/lesson-planner\/","name":"GeorgeWatts.org","description":"Yoga &amp; 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\/60155","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\/60156"}],"wp:attachment":[{"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/media?parent=60155"}],"wp:term":[{"taxonomy":"pose_category","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_category?post=60155"},{"taxonomy":"pose_types","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_types?post=60155"},{"taxonomy":"pose_anatomy","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_anatomy?post=60155"},{"taxonomy":"pose_chakras","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_chakras?post=60155"},{"taxonomy":"pose_therapy","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_therapy?post=60155"},{"taxonomy":"pose_drishti","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_drishti?post=60155"},{"taxonomy":"pose_dosha","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_dosha?post=60155"},{"taxonomy":"pose_meridian_lines","embeddable":true,"href":"https:\/\/georgewatts.org\/lesson-planner\/wp-json\/wp\/v2\/pose_meridian_lines?post=60155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}