This video covers Collapsed Kneeling Spine Segmentation - a drill built to teach segment-by-segment control of the spine through deep flexion and extension. The purpose is to improve spinal awareness, reduce “blocky” movement, and expose hinge points where one area does all the work while the rest stays stiff. Better spine segmentation matters because it improves movement quality, posture control, breathing mechanics, and how your spine distributes load in training and daily life.

How this differs from quadruped segmentation:
Compared to the quadruped version, the collapsed kneeling base tends to lock the lumbar spine down a bit more, which is actually the point. It helps limit common compensation patterns (over-hinging through the low back) and forces you to create a cleaner wave through the rest of the spine. The focus is slow, controlled waves up and down, exploring your maximum available flexion and extension, while keeping the movement intentional and smooth.

Key cues for the drill:
• Start the wave from the pelvis (tailbone leads the motion)
• Build flexion and extension through the entire spine, one segment at a time
• Move as slowly as possible - speed hides the spots you need to train

Regression / comfort option:
If the collapsed kneeling base is uncomfortable, use yoga blocks to elevate and support your position. This reduces the demand so you can keep the movement clean and pain-free while you build tolerance.