Bird Dog Pose

Description

Get into the quadruped position, with your hands under your shoulders and your knees under your hips. Lift one arm and the opposite leg to balance on two supports, keeping your pelvis stable without tipping and your trunk aligned. Reach your arm and leg out in line with your body, depending on your control, and actively push your hands into the floor. Keep your neck long and your gaze toward the floor. Keep your breathing calm, aiming for stability, coordination, and control, then return to the starting position and repeat with the opposite arm and leg.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Lumbar extensorsHip extensorsShoulder flexors

Difficulty

Moderate

Movement

ExtensionFlexion

Contraction mode

Isometric