3D Stretch
Classes by Adrian Gaskin
•
3m 47s
Start from standing with a neutral spine, stepping one foot straight back to stagger your stance. Come onto the ball of your rear foot and reach slightly ahead and toward the ceiling with the same arm. Keep your opposite arm extended, reaching down and behind. Focus on lengthening from your toes to your fingers, tucking in your pelvis to open up the front of your body. Return to standing, then place your lowered hand on the outside of your hip. Next, push your hip into your hand as you reach your raised hand to the side. Feel a lengthening in your hip and glute as you increase resistance against your hand, keeping your knee aligned above your foot. Find balance here, locking your gaze on your extended arm. Breath intentionally here, and return to standing. Repeat this sequence on the opposite side, first extending upwards in a staggered stance, then reaching outward to stretch the other hip. In each pose, concentrate on finding length and maintaining alignment. Reach out further as you gain confidence in the 3D Stretch, moving along with your breath smoothly.
Up Next in Classes by Adrian Gaskin
-
Learn Bird Dog with Adrian (2 Mins)
Come to all fours, with your hands directly below your shoulders and knees slightly behind your hips. Grounded here, round your spine downwards, and then towards the ceiling. Find your neutral spine between these positions before moving forward; your back should remain perfectly straight througho...
-
Learn Half Kneeling Hip Stretch with ...
From standing, kneel down onto one knee, with your opposite knee at a 90° angle in front. The top of your rear foot should be rested on the floor with stability. Tuck in your pelvis to feel a lengthening stretch in the front of your hip, extending up through your torso. The majority of your weigh...
-
Learn Crawling with Adrian (2 Mins)
Find your position on all fours with a neutral spine, knees slightly in front of your hips and hands directly below your shoulders. Squeeze your shoulder blades together, then open them up, returning to a neutral position in between. Turn the insides of your elbows forward to create stability, an...
