1.   This movement lengthens your spine and tones the spinal nerves.

2.   Again, in running, jumping or leaping, lengthen the spine upwards to prevent wear and tear on discus and joints.

3.   Push your hands into the wall and lengthen the spine with every breath.

4.   These postures also guide you towards alignment by compelling you to pull and lengthen your spine.

5.   When in a sitting position, keep your spine lengthened and extended.