[{"command":"settings","settings":{"pluralDelimiter":"\u0003","suppressDeprecationErrors":true,"user":{"uid":0,"permissionsHash":"1d5695c94f7434160cad960585dab8138bd18a837c338779c0cc4c03e3a7b64b"}},"merge":true},{"command":"add_js","selector":"body","data":[{"src":"\/sites\/default\/files\/js\/js_93gZJe7Wo0n-xgr5Rx6U_QPGYX_oz7bljpPfQlLloUc.js?scope=footer\u0026delta=0\u0026language=en\u0026theme=b5_gokhalemethod\u0026include=eJxLzs_NTc0r0U8pKi1IzNFLhnB1kyp1yzJTy1OLANAjDJM"}]},{"command":"remove","selector":" div[data-drupal-messages]"},{"command":"insert","method":"replaceWith","selector":" .ajax-comments-pager","data":"\u003Cdiv class=\u0022ajax-comments-pager\u0022\u003E  \u003Cnav aria-label=\u0022Pagination\u0022 aria-labelledby=\u0022pagination-heading\u0022\u003E\n    \u003Ch4 id=\u0022pagination-heading\u0022 class=\u0022visually-hidden\u0022\u003EPagination\u003C\/h4\u003E\n    \u003Cul class=\u0022pagination-custom js-pager__items\u0022\u003E\n                    \u003Cli 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rel=\u0022next\u0022 data-wrapper-html-id=\u0022node-blog-comment-66633\u0022\u003ELoad More\u003C\/a\u003E\u003C\/div\u003E","settings":null},{"command":"ajaxCommentsInsertPage","selector":" .ajax-comments-wrap","speed":500,"data":"\n\u003Carticle data-comment-user-id=\u0022113123\u0022 id=\u0022comment-37047\u0022 class=\u0022js-ajax-comments-id-37047 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221541103734\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/ajcarmodyxtraconz\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/default_images\/default_profile_photo.png?itok=W3ym34Dl\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user ajcarmody@xtra.co.nz\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EJaneneC\u003C\/span\u003E on Thu, 11\/01\/2018 - 13:22\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37047#comment-37047\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37047#comment-37047\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EThank you for the great\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EThank you for the great article Esther. I hold a lot of tension in my back. How long do you suggest using the yoga bolster to start with? Would you be best to start off for a few minutes and build up to a longer time?\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Cdiv class=\u0022indented\u0022\u003E\n\u003Carticle data-comment-user-id=\u00227\u0022 id=\u0022comment-37049\u0022 class=\u0022js-ajax-comments-id-37049 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221541108444\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/esthergokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Esther%20Gokhale%20Headshot%20600x600.png?itok=K6i4rTUJ\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user esther@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EEstherG\u003C\/span\u003E on Thu, 11\/01\/2018 - 14:40\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37049#comment-37049\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37049#comment-37049\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003E3-5 minutes max unless it\u0026#039;s a\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003E3-5 minutes max unless it\u0027s a very small rise (a blanket rather than a bolster), in which case your bottom will be on the floor and you can stay there as long as feels comfortable. If your bottom is suspended over the edge, doing more than 3-5 minutes could be too intense.\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\u003C\/div\u003E\n\u003Carticle data-comment-user-id=\u002290487\u0022 id=\u0022comment-37059\u0022 class=\u0022js-ajax-comments-id-37059 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221541294194\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/patricialshellygmailcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/default_images\/default_profile_photo.png?itok=W3ym34Dl\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user patricialshelly@gmail.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EPatriciaS\u003C\/span\u003E on Sat, 11\/03\/2018 - 18:16\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37059#comment-37059\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37059#comment-37059\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EThanks for the helpful\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EThanks for the helpful article since I, too might be exagerating the tilt. I like that\u0026nbsp; tight glutes naturally keeps sacrum back.\u0026nbsp; Will keep on trying to strengthen glutes.\u003C\/p\u003E\u003Cp\u003EI struggle to release 6 pack abs since inner corset is also recommended. What\u0027s the difference?\u003C\/p\u003E\u003Cp\u003E\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Cdiv class=\u0022indented\u0022\u003E\n\u003Carticle data-comment-user-id=\u00227\u0022 id=\u0022comment-37060\u0022 class=\u0022js-ajax-comments-id-37060 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221541294515\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/esthergokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Esther%20Gokhale%20Headshot%20600x600.png?itok=K6i4rTUJ\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user esther@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EEstherG\u003C\/span\u003E on Sat, 11\/03\/2018 - 18:21\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37060#comment-37060\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37060#comment-37060\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EDifferent ab muscles. The 6\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EDifferent ab muscles. The 6 pack muscle is rectus abominis. The inner corset includes this muscle, but mostly consists of the three eeper layers of abdomial muscles.\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\u003C\/div\u003E\n\u003Carticle data-comment-user-id=\u002283723\u0022 id=\u0022comment-37104\u0022 class=\u0022js-ajax-comments-id-37104 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221542307800\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/lynnjacksonhotmailcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/default_images\/default_profile_photo.png?itok=W3ym34Dl\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user lynnjackson@hotmail.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003Elynniej\u003C\/span\u003E on Thu, 11\/15\/2018 - 10:50\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/37104#comment-37104\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/37104#comment-37104\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EHi Esther,Would you mind\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EHi Esther,\u003C\/p\u003E\u003Cp\u003EWould you mind elaborating on this point?\u003C\/p\u003E\u003Cp\u003EHow do we strengthen the INNER CORSET rather than the rectum abdominus? Should we never do workouts that strengthen the abdominis... It is hard to know if I am making things worse. Do you perhaps have a short video you could point us to...one that shows WRONG Vs RIGHT way?\u003C\/p\u003E\u003Cp\u003EThanks so much!! Love your work!!\u003C\/p\u003E\u003Cp\u003E\u0026nbsp;\u003C\/p\u003E\u003Cp\u003E\u0026nbsp;\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/don_t_stick_your_behind_out_it_ll_sway_your_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n","settings":null}]