{"id":1649913,"date":"2021-05-18T10:10:03","date_gmt":"2021-05-18T10:10:03","guid":{"rendered":"https:\/\/www.myzen.tv\/?post_type=programs&p=1649913"},"modified":"2026-01-25T07:07:23","modified_gmt":"2026-01-25T07:07:23","slug":"8831-hanches-dos-et-nuque-s00-e14","status":"publish","type":"program","link":"https:\/\/www.myzen.tv\/fr\/program\/episode\/8831-hanches-dos-et-nuque-s00-e14","title":{"rendered":"Hanches, dos et nuque"},"content":{"rendered":"

Dans cet \u00e9pisode, nous commencerons par faire du gainage lat\u00e9ral tout en faisant des rotations avec notre nuque. Nous encha\u00eenerons avec l\u2019exercice de la sir\u00e8ne pour \u00e9tirer tout le c\u00f4t\u00e9 de notre buste, et la posture du cobra pour \u00e9tirer notre dos, ouvrir notre poitrine et stimuler nos organes digestifs. Nous terminerons avec la posture de la sauterelle en faisant des ciseaux avec nos jambes pour fortifier notre dos et particuli\u00e8rement le bas.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dans cet \u00e9pisode, nous ferons des exercices pour travailler nos hanches, notre dos et notre nuque.<\/p>\n","protected":false},"featured_media":1650091,"parent":0,"menu_order":0,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"00:04:00","filesize":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","filesize_raw":""},"program_type":[32],"group":[268,315],"d_category":[1177],"genre":[1372],"class_list":["post-1649913","program","type-program","status-publish","format-standard","has-post-thumbnail","hentry","program_type-episode","group-fitness-yoga","group-remise-en-forme","d_category-body-and-soul","genre-do-it-yourself"],"yoast_head":"\nHanches, dos et nuque - MyZen TV<\/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:\/\/www.myzen.tv\/fr\/program\/episode\/8831-hanches-dos-et-nuque-s00-e14\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hanches, dos et nuque - 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