Video: Yoga: Spinal Extensions

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In yoga, lift the torso vertically and move the right arm straight up toward the ear to perform spinal extension. Relieve stress and improve flexibility with tips from a yoga instructor in this free video on yoga poses.

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Video Transcript

So we're going to continue with our lunge series. With the left leg again, extending the leg towards the sky, let's start with your left leg and then extend, step through to a low lunge, bringing the knee all the way through. This time, placing the back leg on the floor, we're going to lift the torso vertically, placing both hands on the thigh and then take the right arm straight up towards your ear. Continue that motion as you bring it back and find the back calf as you drop the arm down and lift the left arm to the sky. So this is a spinal extension. It's really nice to open up the hip flexor. So the hips press forward, you're going to feel a deep stretch right there in the, our right hip flexor. It's important to keep the knee tracking over your baby toe, so it's an open knee, inner thighs engage and then breath. It is much extension of the spine as you possibly can, moving that arm up and close to the ear. Nice. Bring the arms forward and step back into a Downward Facing Dog and we'll repeat on the other side. With the right leg extended, exhale step through to a low lunge, gently bring that back knee to the floor and then lift the left arm to the sky. As you exhale, take the arm up and over towards your back heel. You could use a block here and I'm going to have Gentry hold, "hmmm can't see on the side, place the hand on the block". "Can you see the block"? Nice. I'm going to have Gentry hold that for five breaths. Come out the same way and then into Downward Facing Dog.

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Yoga: Spinal Extensions

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