Learn Bird Dog with Adrian (2 Mins)
NEW | Essential Arm Strength
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2m 21s
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 throughout this sequence. Get a firm base on your hands, spreading your fingers wide and turning your inner elbow forward for stability. Tuck your toes in and drive them into the floor while engaging your core to feel planted in this pose. Simultaneously reach one arm forward and the opposite leg back, feeling the length across your body. Exhale as you reach, inhale as you reset. Stay balanced!
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