{"id":63539,"date":"2021-11-28T14:35:43","date_gmt":"2021-11-28T14:35:43","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swan-wunda-2\/"},"modified":"2022-04-26T05:18:50","modified_gmt":"2022-04-26T05:18:50","slug":"one-arm-press-on-wunda-chair","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/one-arm-press-on-wunda-chair\/","title":{"rendered":"One Arm Press on Wunda Chair"},"content":{"rendered":"<p>Take handles out. Lie flat on your belly. Legs outstretched behind. Squeeze inner thighs and heels together. Pull navel up off the chair. Squeeze buttocks and press pubic bone down into the mat. Extend body as much as possible. Push down on the board with both hands. Take left hand by the hip. Push up and down on the board with the right hand. Swap hands and repeat. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Take handles out. Lie flat on your belly. Legs outstretched behind. Squeeze inner thighs and heels together. Pull navel up off the chair. Squeeze buttocks and press pubic bone down into the mat. Extend body as much as possible. Push down on the board with both hands. Take left hand by the hip. Push up 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