{"id":11605,"date":"2020-05-24T19:30:13","date_gmt":"2020-05-24T19:30:13","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11605"},"modified":"2021-06-09T05:34:43","modified_gmt":"2021-06-09T05:34:43","slug":"yoga-for-men-back-neck-pain-10-mins-a-day","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/","title":{"rendered":"Yoga for &#8211; Back &amp; Neck Pain &#8211; 10 Mins a Day (.pdf)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of flexibility and mobility.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I&#8217;m not able to do my current yoga routine &#8211; well I probably could but don&#8217;t want to leave little JC in front of the TV for too long.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is the routine that I&#8217;m currently doing to stop my neck and back from hurting too much. Its possibly the worst Youtube video ever but fairly entertaining thanks to Jc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you only have a few minutes each day to stretch, I would recommend the World&#8217;s Greatest Stretch, as shown below&#8230;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FJqGmbpy-cM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<ul class=\"wp-block-list\"><li>Paleo Squat x 30 secs<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"512\" height=\"500\" data-attachment-id=\"11610\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/unnamed\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?fit=512%2C500&amp;ssl=1\" data-orig-size=\"512,500\" data-comments-opened=\"1\" data-image-title=\"unnamed\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?fit=512%2C500&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?resize=512%2C500&#038;ssl=1\" alt=\"\" class=\"wp-image-11610\" \/><figcaption><a href=\"https:\/\/alivehealth.co.uk\">Paleo Squat <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Paleo Squat Narrow stance x 30 secs<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This is the same as the picture above but feet &amp; knees are touching\/together &amp; still pointing forwards<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Worlds greatest stretch x 20<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"9903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/04\/12\/strength-conditioning-for-boxing\/worldsgreateststretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"worldsgreateststretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;World&amp;#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?resize=444%2C250&#038;ssl=1\" alt=\"worlds greatest stretch\" class=\"wp-image-9903\" \/><figcaption>World&#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Glute Stretch x 2 x 30 secs <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2120\" height=\"1414\" data-attachment-id=\"11616\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/glutestretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?fit=2120%2C1414&amp;ssl=1\" data-orig-size=\"2120,1414\" data-comments-opened=\"1\" data-image-title=\"glutestretch\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?fit=1024%2C683&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?resize=2120%2C1414&#038;ssl=1\" alt=\"\" class=\"wp-image-11616\" \/><figcaption><a href=\"https:\/\/prevention.com\">Glute Stretch <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Side angle pose x 4 (2 each side) x 30 secs<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" data-attachment-id=\"11613\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/extendedsideangle-yogapedia\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" data-comments-opened=\"1\" data-image-title=\"extendedsideangle-yogapedia\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?resize=1200%2C675&#038;ssl=1\" alt=\"\" class=\"wp-image-11613\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Side Angle Pose <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Triangle Pose x 2 x 30 secs<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1200\" data-attachment-id=\"11614\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/201506-yjmag-extended-triangle-ashtanga\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?fit=1200%2C1200&amp;ssl=1\" data-orig-size=\"1200,1200\" data-comments-opened=\"1\" data-image-title=\"201506-yjmag-extended-triangle-ashtanga\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?fit=1024%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?resize=1200%2C1200&#038;ssl=1\" alt=\"\" class=\"wp-image-11614\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Triangle Pose <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Supine Twist x 2 x 30 secs<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" data-attachment-id=\"11608\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/annelise-hagen-spinal-twist\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" data-comments-opened=\"1\" data-image-title=\"annelise-hagen-spinal-twist\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?resize=1200%2C675&#038;ssl=1\" alt=\"\" class=\"wp-image-11608\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Supine Twist <\/a><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">This is the same routine in a table:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Yoga Workout<\/strong>&nbsp;<\/td><\/tr><tr><td>Exercise&nbsp;<\/td><td>Sets&nbsp;<\/td><td>Hold Time&nbsp;<\/td><\/tr><tr><td>Paleo Squat Hold&nbsp;<\/td><td>2&nbsp;<\/td><td>30 secs&nbsp;<\/td><\/tr><tr><td>Narrow Stance Paleo Squat&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>Worlds&nbsp;Greatest Stretch&nbsp;<\/td><td>1&nbsp;<\/td><td>10 each side&nbsp;<\/td><\/tr><tr><td>Glute Stretch&nbsp;<\/td><td>2 \u2013 1 each side&nbsp;<\/td><td>1 minute hold&nbsp;<\/td><\/tr><tr><td>Side Angle Pose&nbsp;<\/td><td>2 \u2013 1 each side&nbsp;<\/td><td>30 seconds&nbsp;<\/td><\/tr><tr><td>Triangle Pose&nbsp;<\/td><td>2 \u2013 1 each side&nbsp;<\/td><td>30 seconds&nbsp;<\/td><\/tr><tr><td>Supine Twist&nbsp;<\/td><td>2 \u2013 1 each side&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Download as a pdf<\/p>\n\n\n\n<div class=\"wp-block-file\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/yogamen.pdf\">yogamen<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/yogamen.pdf\" class=\"wp-block-file__button\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,5189,12504],"tags":[784152949,784152946,34941026],"class_list":["post-11605","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-24T19:30:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-09T05:34:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","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:\/\/blackbeltwhitehat.com\/en\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/","og_locale":"en_GB","og_type":"article","og_title":"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-05-24T19:30:13+00:00","article_modified_time":"2021-06-09T05:34:43+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Yoga for &#8211; 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Marichyasana or Sage Pose","author":"Dave","date":"January 4, 2021","format":false,"excerpt":"This is a pose dedicated to and named after the sage - Marichi I It's a good idea to warm up with easier poses before attempting this one. Using a stick pose and\/or Janu Sirsasana It is said to put some level of stress on digestion. The lower back, shoulder\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/marichyasana4-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/14\/yoga-for-mma\/","url_meta":{"origin":11605,"position":1},"title":"Yoga for MMA","author":"Dave","date":"August 14, 2019","format":false,"excerpt":"MMA is the best sport on the planet. Nothing quite compares to the excitement and the beauty of watching or being part of a technical fight (emphasis on technical, not a fan of slug-fests personally). Grappling does ruin your body though, all those isometric contractions, pushing & pulling on your\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11883,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/12\/31\/yoga-poses-paschimottanasana-or-seated-forward-bend\/","url_meta":{"origin":11605,"position":2},"title":"Yoga Poses &#8211; Paschimottanasana or Seated Forward Bend","author":"Dave","date":"December 31, 2020","format":false,"excerpt":"Make sure that you are putting equal weight on each glute \/ sit bone Normal people with sitting or sedentary job get a pelvis with an incorrect tilt, causing a exaggerated curve in the spine. This pelvis issue causes a hunchback with rounded shoulders, pushing neck forward. If you have\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/seatforwardbend.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":5484,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/08\/08\/office-yogainfographic\/","url_meta":{"origin":11605,"position":3},"title":"Office Yoga *infographic*","author":"Dave","date":"August 8, 2016","format":false,"excerpt":"Sick infographic about office yoga. Excel at office stretching whilst crunching data in your spreadsheets... \u00a0 \u00a0 http:\/\/www.jfk-binding.co.uk\/blog\/office-yoga-infographic\/","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"Ultimate guide to office yoga infographic","src":"https:\/\/i0.wp.com\/www.jfk-binding.co.uk\/blog\/wp-content\/uploads\/2016\/07\/775x7538xultimate-guide-office-yoga-infographic-e1469783737503.jpg.pagespeed.ic.tsh7ZhQkle.webp?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11895,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/01\/01\/yoga-poses-triang-mukha-eka-pada-paschimottanasana-or-three-parts-forward-bend-pose\/","url_meta":{"origin":11605,"position":4},"title":"Yoga Poses &#8211; Triang Mukha Eka Pada Paschimottanasana or Three Parts Forward Bend Pose","author":"Dave","date":"January 1, 2021","format":false,"excerpt":"As with the vast majority of yoga poses, this one is easy to pronounce and you want to make sure that your pelvis is neutral and the spine is aligned 'straight'\/normal curvature. With this pose, avoid or modify if you or student has knee stiffness or injury. Begin in this\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11937,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/12\/31\/yoga-poses-balasana-or-child-pose\/","url_meta":{"origin":11605,"position":5},"title":"Yoga Poses &#8211; Balasana or Child Pose","author":"Dave","date":"December 31, 2020","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=2MJGg-dUKh0 Children are proper chill. Well, they can't control their emotions generally, but when they want to chill and switch off, they are yogi master level instructors. This pose helps you to chill like a child. It's also called child pose because some children fall asleep in this position. 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