Bird Dog strengthens and stabilises the core—the abs, hips and lower back, and is one of the most effective poses for alleviating lower back pain.
BIRD DOG 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.
CATEGORY
SKILL LEVEL
- Beginner
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, 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 Dog Crunch
- 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
FUN FACT
- Bird Dog is one of Dr. Stuart McGill’s “Big 3” for core stability and alleviating lower back pain. Dr. McGill is a world-renowned expert in spine mechanics.
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