Extension Practice

About This Class

This dynamic flow class with Mike Nader is built entirely around the theme of spinal extension — every pose is explicitly framed as a tool to maximize the length and health of the spine. The class moves progressively from foundational all-fours work and Downward Dog variations through prone back-strengthening poses (locust, cobra, asymmetrical arm-leg lifts), standing sequences (Warrior One, Parsvakonasana, half moon twist), core-stability work in plank and side plank, and shoulder-strengthening in dolphin pose as a headstand primer. An optional headstand is offered with dolphin as the recommended alternative. The cool-down features supine bridge variations with neck-releasing arm sweeps, prone backbends, seated forward folds (Janu Sirsasana), Baddha Konasana with breath retention, gentle supine twists, and a full-body stretch before Savasana. Ujjayi breath is woven throughout, with consistent cues to fill the chest on inhale and tone the abdomen on exhale. The class is suitable for practitioners looking to relieve back tightness, counteract the effects of sitting, and build the posterior chain strength that supports a healthy spine.