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Bird Dog

SKILL LEVEL
  • Beginner
CATEGORY
BENEFITS
  • Strengthens the abs, hip flexors and muscles that support the spine.
  • Improves posture.
  • Enhances balance and body control.
  • Can help to alleviate lower back pain.

INSTRUCTIONS

  • Set-Up

    Come to all fours. Check that your wrists are directly underneath your shoulders and that your hips are right above your knees—toes point straight back. Look down at the mat to lengthen the back of your neck.

  • Action

    Inhale, press your right foot back and extend your left arm forward—palm facing in. Exhale, engage your abs and relax into the pose.

  • Refinements

    Check that your back leg is no higher than hip height to maintain a neutral spine, flex your back foot and press back through your heel. Engage your abs and try to keep your lower back flat.

  • Props

    You can put a blanket under your knees.

  • Duration

    Hold for 3-5 breaths. Repeat 2-3 times on each side.

DYNAMIC VARIATION: Bird Dogs
Bird Dogs
  • Draw your elbow in and touch your knee to your nose 3-4 times on each side to work your core and mobilise the spine. Inhale to lengthen. Exhale to curl in.
CONTRAINDICATIONS
  • Avoid Bird Dog if you have a knee injury.
MASTER BIRD DOG

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