Spinal Lengthening

About This Class

This approachable flow with Mike Nader is built entirely around the theme of spinal lengthening, guiding students to create space between vertebrae through every pose and breath. The class opens with standing heel raises and Ujjayi breath work to establish a chest-first inhalation pattern that anchors the session. Students move through Warrior One variations that isolate and lengthen one side of the back at a time, paired with Vasisthasana (side plank) for a deep lateral spine stretch. A Chair Pose and Uttanasana pairing targets back strength and forward folding, while dynamic Upward Dog and Chaturanga cycles on the tops of the feet strengthen the front body. Wide-legged twists target the thoracic spine specifically, and the instructor repeatedly frames the upper back as "the tightest part of the spine." Floor work includes a Bridge Pose variation with an alternating overhead arm reach to lengthen each side of the spine independently, a supine full-body stretch, and seated half-forward-fold twists (Janu Sirsasana variation) with an extended arm to maximize lateral length. The class closes with Baddha Konasana for upright chest lifting, a gentle forward fold in Sukhasana, and an extended pranayama practice with six-second inhale/exhale counts and breath retention, before settling into Savasana. Throughout, Mike frames the practice as a tool for breaking up tension, improving posture, and creating a feeling of lightness and spaciousness in the spine.