Axial extension and the five spinal actions
A fifth thing the spine can do, and it never happens by accident.
Distinguish axial extension from flexion, extension, lateral flexion and rotation.
Four spinal actions are familiar: flexion, extension, lateral flexion and rotation. The fifth, axial extension, reduces the primary and secondary curves at the same time so the whole column lengthens.
The curves usually trade against each other, which is why this one takes intention and training rather than simply happening.
See each spinal action move
Neutral starting position
Start here, then choose Move to see flexion.
Where this action appears
Choose one action, then use Start and Move to compare it with the same neutral position.
This is a simplified learning diagram. It is not a reviewed anatomical illustration.
Low Cobra
Choose each spinal action in the moving figure. Under rotation, compare Revolved Triangle, Twisted Chair and Supine Spinal Twist. Then compare standard Triangle under lateral flexion.
Sit tall and let your spine get a little longer, without bending in any direction.
Notice: That length is the fifth action, and it is the one that does not point anywhere.
This is noticing, not instruction. Move as little as you like, stop at any point, and watching instead of moving is a complete way to take part.
Can you say why axial extension is not just good posture?
Pause before opening Practice. Say the distinction in your own words.
Is this pose bending the spine, turning it, or lengthening it?
Breath material is study language, not breathing instruction or therapy. Do not prescribe breath holds, retention or bandha practice; a teacher in the room is the right place for that.