3D Stretch
Strength
•
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.
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