Hi, I'm Beth Shaw, founder of YogaFit, and today, we're going to do some spinal stretches that can be done while seated. So, seated spinal stretches can first involve a very easy back bend. So, you wanna place your palms back behind your body. Your fingertips can either be pointed towards your hips or away. And, then, just let your body open up here. Lifting your heart center towards the sky, this is a slight back bend, this is spinal extension, so you'll wanna inhale and exhale deeply and you should feel that. In your heart center, you should feel some compression, in the lower lumbar spine, if you do, keep your core center muscles firm. From here, we're going to go forward, placing the forearms in front of you. If you're super tight in your low back, you can grab onto a couple of blocks or eggs. Place your forearms on them and just stretch out through the low back. As you begin to get more flexible, you can walk your hands away from your body. You should feel an extension along the upper back, here, and then, moving into stretching through the sides of the body, we're going to place our forearm down, again, on a block or off a block, take an arm to the side. Ground yourself here by keeping your glutes engaged, your core center muscles firm, keep pulling your lower body towards the earth, lift your body away from the earth and stretch out the side of the body. And, then, go ahead and switch sides. I am Beth Shaw, founder of YogaFit, and these are seated spinal stretches. Namaste.