Uploaded February 2026 | Updated September 2026, 2 weeks ago
Work strength and flexibility to deepen your backbone. Use these drills to access spinal extension.
1. Elevate the body on blocks and upholster. This gets more space for the spine to release by allowing gravity to assist with the extension.
2. Place upholster like a wedge in the lower portion of the abdomen. Use this extra height and support to engage the back muscles and the posterior chain.
3. Tie yourself up in a strap and then use a push pull mechanism to bring the feet closer to the head.
4. Put it all together. Engage the back muscles to articulate a deeper, spinal extension. Don’t be fooled into trying to bring the feet to the head. Instead, keep bending the back and folding into the joints of the spine.
Keep practicing
Join Kino's Yoga Drills classes live every Wednesday at 1 pm or watch the replay — Only on omstars.com/live-classes
Become a member of our online community and practice with me anywhere, anytime!
Try your first class free now on omstars.com/free-live-class
---------------
Join a worldwide community of yogis right here!!!!
Kino Yoga YouTube channel is place where you will find all the tools for your yoga practice. Full length beginner friendly practice sessions, tutorials on almost every posture that work like a yoga pose encyclopedia, yoga lifestyle and philosophy discussions and Kino's handstand and yoga demo
videos for inspiration from all over the world.
Practice with me on Omstars! Join my online community to get
access to all of my classes and practice withe me LIVE. Start with a 7-Day Free Trial!
Get started here: yoga.omstars.com/partner-program-kino-macgregor
Follow @KinoYoga on Instagram for inspiration!
Kino MacGregor is a yoga teacher, best-selling author, co-founder of Miami Life Center and Omstars, a leading online yoga platform. She has practiced yoga for over 25 years and meditation for over 20. she is one of only a few students to begin the challenging Fifth Series of Ashtanga Yoga and receive the Certification to teach from its founder K. Pattabhi Jois in Mysore, India.
Work strength and flexibility to deepen your backbone. Use these drills to access spinal extension.
1. Elevate the body on blocks and upholster. This gets more space for the spine to release by allowing gravity to assist with the extension.
2. Place upholster like a wedge in the lower portion of the abdomen. Use this extra height and support to engage the back muscles and the posterior chain.
3. Tie yourself up in a strap and then use a push pull mechanism to bring the feet closer to the head.
4. Put it all together. Engage the back muscles to articulate a deeper, spinal extension. Don’t be fooled into trying to bring the feet to the head. Instead, keep bending the back and folding into the joints of the spine.
Keep practicing
Join Kino's Yoga Drills classes live every Wednesday at 1 pm or watch the replay — Only on omstars.com/live-classes
Become a member of our online community and practice with me anywhere, anytime!
Try your first class free now on omstars.com/free-live-class
---------------
Join a worldwide community of yogis right here!!!!
Kino Yoga YouTube channel is place where you will find all the tools for your yoga practice. Full length beginner friendly practice sessions, tutorials on almost every posture that work like a yoga pose encyclopedia, yoga lifestyle and philosophy discussions and Kino's handstand and yoga demo
videos for inspiration from all over the world.
Practice with me on Omstars! Join my online community to get
access to all of my classes and practice withe me LIVE. Start with a 7-Day Free Trial!
Get started here: yoga.omstars.com/partner-program-kino-macgregor
Follow @KinoYoga on Instagram for inspiration!
Kino MacGregor is a yoga teacher, best-selling author, co-founder of Miami Life Center and Omstars, a leading online yoga platform. She has practiced yoga for over 25 years and meditation for over 20. she is one of only a few students to begin the challenging Fifth Series of Ashtanga Yoga and receive the Certification to teach from its founder K. Pattabhi Jois in Mysore, India.
