Pilates - Bend & Extend Your Spine 25 mins

In this sequence you will bend and extend our spine in all directions. You will increase mobility, flexibility and strength. Enjoy a newfound sense of length throughout your whole body. Thank you for joining me!

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Pilates & Yoga with Katja recommends that you consult with a physician before starting a new exercise program and follow their safety recommendations. Please listen to your body and stop if you experience any sharp or shooting pain. When participating in any exercise or exercise program, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this site, you understand and agree that Pilates & Yoga with Katja has no liability to you for any injury or loss you may suffer in connection with any content posted on this site.

[jeansavage]

I just completed my dexa scan and have lost another 1/2" of height. I hope to eliminate more loss by practicing Pilates with you regularly. Thank you, Katja, for your wonderful Pilates channel.

[seema]

The spine is actually feeling longer, Katja 🎉🌟💗
Thank you for setting up this March calendar for us 🙏

[lutzcampbell]

Dear Katja, what a beautiful routine - definitely one of my favourites 🥰 🙏

[sallyhubert]

I really enjoyed this class Katya - lovely for a stiff back. Thank you x

[tinagagnon]

That was amazingly great for my body this morning 😊🥰 thank you 🙏🏻

[rig]

I appreciate how your videos have real step-by-step instruction that links the movements to breath. It makes such a difference.

[YogiBethC]

Another really lovely practice - thank you!

[sandyhowland]

Great routine to loosen up the spine! Thanks!

[alessandroliguori]

please make more videos about spine stretching, these exercises are very helpful :)

[orifelix]

You are the best! Thank you so much, it's wonderful streaching, very helpfull :)

[amelialim]

What a wonderful stretching, thank you so much Katja. I'm really glad that I discovered your channel <3

You are the best! Thank you. Your mindful classes always make me feel my body from the inside out. 🙏 Susanne

[kellypantaleoni]

I think that may be the best my body has ever felt during a stretching flow 🥰✨🥰✨🥰 Golly I thank you for this feeling of length and peace within me right now💖 So looking forward to revisiting this class☺️ Wishing you a lovely day💫

[riabina]

Congratulations on 1 million views! Love your channel and thank you for your hard work! xx

[lisah.]

Thank you for another amazing class, Katja! I like that you call it a merperson stretch. 🥰 In the in-person Pilates class I go to, we do 'Superman' and I've been thinking to ask if the instructor could change it to 'Superhero'!

[annajohnson]

Loved this class Katja...l.thank you ❤️🙏

[adva]

So so good for my body, glad I found you. 🌹

[mariagraziasavi]

I did it❣👍🏻
I find it really effective for improve my back flexibility. 🤸🏼‍♀️🤸🏼‍♀️🤸🏼‍♀️👏🏻

[MsEmilieT]

Loved this video. I feel about 10 inches taller and a lot more relaxed! Good for body and mind.

[MsEmilieT]

ps LOVE "mer-person" stretches : )