{"id":3414,"date":"2021-06-17T11:29:21","date_gmt":"2021-06-17T11:29:21","guid":{"rendered":"https:\/\/staging.yogaclassplan.com\/?post_type=yoga-pose&p=3414"},"modified":"2021-06-30T07:38:10","modified_gmt":"2021-06-30T07:38:10","slug":"spinal-column-pose","status":"publish","type":"yoga-pose","link":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/","title":{"rendered":"Spinal Column Pose"},"content":{"rendered":"

Begin in staff pose (Dandasana). Bend both knees. Reach the hands forward to clasp two fingers around the big toe of each foot. Lean the upper torso slowly backwards and lift both feet off the ground, balancing on the tailbone. Extend both legs straight, keeping the feet together and point the toes upward. To exit the pose, bend knees and bring feet to ground. Release grip. Return to staff pose.<\/p>\n","protected":false},"excerpt":{"rendered":"

Begin in staff pose (Dandasana). Bend both knees. Reach the hands forward to clasp two fingers around the big toe of each foot. Lean the upper torso slowly backwards and lift both feet off the ground, balancing on the tailbone. Extend both legs straight, keeping the feet together and point the toes upward. To exit […]<\/p>\n","protected":false},"featured_media":3620,"template":"","meta":{"_acf_changed":false},"pose-category":[61],"class_list":["post-3414","yoga-pose","type-yoga-pose","status-publish","has-post-thumbnail","hentry","pose-category-seated-twists"],"acf":[],"yoast_head":"\nYoga Pose: Spinal Column Pose | YogaClassPlan.com<\/title>\n<meta name=\"description\" content=\"Spinal column pose is an excellent balancing pose which strengthens the spine and backbone.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spinal Column Pose\" \/>\n<meta property=\"og:description\" content=\"Spinal column pose is an excellent balancing pose which strengthens the spine and backbone.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/\" \/>\n<meta property=\"og:site_name\" content=\"YogaClassPlan.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/yogaclassplan\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-30T07:38:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.yogaclassplan.com\/wp-content\/uploads\/2021\/06\/13-spinal-column.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"449\" \/>\n\t<meta property=\"og:image:height\" content=\"408\" \/>\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=\"@yogaclassplan\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/spinal-column-pose\\\/\",\"url\":\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/spinal-column-pose\\\/\",\"name\":\"Yoga Pose: Spinal Column Pose | YogaClassPlan.com\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/spinal-column-pose\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/spinal-column-pose\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.yogaclassplan.com\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/13-spinal-column.jpg\",\"datePublished\":\"2021-06-17T11:29:21+00:00\",\"dateModified\":\"2021-06-30T07:38:10+00:00\",\"description\":\"Spinal column pose is an excellent balancing pose which strengthens the spine and backbone.\u00a0\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/spinal-column-pose\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/spinal-column-pose\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/spinal-column-pose\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.yogaclassplan.com\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/13-spinal-column.jpg\",\"contentUrl\":\"https:\\\/\\\/www.yogaclassplan.com\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/13-spinal-column.jpg\",\"width\":449,\"height\":408},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/spinal-column-pose\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.yogaclassplan.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Yoga Poses\",\"item\":\"https:\\\/\\\/www.yogaclassplan.com\\\/yoga-pose\\\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Spinal Column Pose\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/#website\",\"url\":\"https:\\\/\\\/www.yogaclassplan.com\\\/\",\"name\":\"YogaClassPlan.com\",\"description\":\"Helping Yoga Teachers Create Their Classes\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.yogaclassplan.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/#organization\",\"name\":\"YogaClassPlan.com\",\"url\":\"https:\\\/\\\/www.yogaclassplan.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.yogaclassplan.com\\\/wp-content\\\/uploads\\\/2021\\\/01\\\/logo.png\",\"contentUrl\":\"https:\\\/\\\/www.yogaclassplan.com\\\/wp-content\\\/uploads\\\/2021\\\/01\\\/logo.png\",\"width\":226,\"height\":45,\"caption\":\"YogaClassPlan.com\"},\"image\":{\"@id\":\"https:\\\/\\\/www.yogaclassplan.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/yogaclassplan\",\"https:\\\/\\\/x.com\\\/yogaclassplan\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Yoga Pose: Spinal Column Pose | YogaClassPlan.com","description":"Spinal column pose is an excellent balancing pose which strengthens the spine and backbone.\u00a0","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:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/","og_locale":"en_US","og_type":"article","og_title":"Spinal Column Pose","og_description":"Spinal column pose is an excellent balancing pose which strengthens the spine and backbone.\u00a0","og_url":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/","og_site_name":"YogaClassPlan.com","article_publisher":"https:\/\/www.facebook.com\/yogaclassplan","article_modified_time":"2021-06-30T07:38:10+00:00","og_image":[{"width":449,"height":408,"url":"https:\/\/www.yogaclassplan.com\/wp-content\/uploads\/2021\/06\/13-spinal-column.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_site":"@yogaclassplan","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/","url":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/","name":"Yoga Pose: Spinal Column Pose | YogaClassPlan.com","isPartOf":{"@id":"https:\/\/www.yogaclassplan.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/#primaryimage"},"image":{"@id":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/#primaryimage"},"thumbnailUrl":"https:\/\/www.yogaclassplan.com\/wp-content\/uploads\/2021\/06\/13-spinal-column.jpg","datePublished":"2021-06-17T11:29:21+00:00","dateModified":"2021-06-30T07:38:10+00:00","description":"Spinal column pose is an excellent balancing pose which strengthens the spine and backbone.\u00a0","breadcrumb":{"@id":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/#primaryimage","url":"https:\/\/www.yogaclassplan.com\/wp-content\/uploads\/2021\/06\/13-spinal-column.jpg","contentUrl":"https:\/\/www.yogaclassplan.com\/wp-content\/uploads\/2021\/06\/13-spinal-column.jpg","width":449,"height":408},{"@type":"BreadcrumbList","@id":"https:\/\/www.yogaclassplan.com\/yoga-pose\/spinal-column-pose\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.yogaclassplan.com\/"},{"@type":"ListItem","position":2,"name":"Yoga Poses","item":"https:\/\/www.yogaclassplan.com\/yoga-pose\/"},{"@type":"ListItem","position":3,"name":"Spinal Column Pose"}]},{"@type":"WebSite","@id":"https:\/\/www.yogaclassplan.com\/#website","url":"https:\/\/www.yogaclassplan.com\/","name":"YogaClassPlan.com","description":"Helping Yoga Teachers Create Their Classes","publisher":{"@id":"https:\/\/www.yogaclassplan.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.yogaclassplan.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.yogaclassplan.com\/#organization","name":"YogaClassPlan.com","url":"https:\/\/www.yogaclassplan.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.yogaclassplan.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.yogaclassplan.com\/wp-content\/uploads\/2021\/01\/logo.png","contentUrl":"https:\/\/www.yogaclassplan.com\/wp-content\/uploads\/2021\/01\/logo.png","width":226,"height":45,"caption":"YogaClassPlan.com"},"image":{"@id":"https:\/\/www.yogaclassplan.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/yogaclassplan","https:\/\/x.com\/yogaclassplan"]}]}},"_links":{"self":[{"href":"https:\/\/www.yogaclassplan.com\/wp-json\/wp\/v2\/yoga-pose\/3414","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.yogaclassplan.com\/wp-json\/wp\/v2\/yoga-pose"}],"about":[{"href":"https:\/\/www.yogaclassplan.com\/wp-json\/wp\/v2\/types\/yoga-pose"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.yogaclassplan.com\/wp-json\/wp\/v2\/media\/3620"}],"wp:attachment":[{"href":"https:\/\/www.yogaclassplan.com\/wp-json\/wp\/v2\/media?parent=3414"}],"wp:term":[{"taxonomy":"pose-category","embeddable":true,"href":"https:\/\/www.yogaclassplan.com\/wp-json\/wp\/v2\/pose-category?post=3414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}