Bird Dog is a beginner-friendly, core-stability pose in yoga, and one of Dr. Stuart McGill’s (world-renowned expert in spine mechanics) “Big 3” for a healthy spine. Extending your opposite arm and leg challenges your core to resist rotation while strengthening your shoulders, glutes and hamstrings.
BIRD DOG POSE BENEFITS
- Reaching leg: strengthens the glutes and hamstrings as the leg extends back against gravity.
- Reaching arm: strengthens the shoulder as the arm lifts forward against gravity.
- Core: abs, obliques and the muscles that support your spine resist rotation as you balance on opposite hand and knee.
- Improves balance and body control.
- Highly effective for alleviating 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, settle into the pose.
- Refinements
Engage your core. 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. Keep your core engaged, your hips level and your lower back flat.
- Props
You can put a blanket under your knees.
- Duration
Hold for 2-3 breaths.
- To Release
Take a deep breath in. Exhale, release the pose for the other side. 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, wrist or shoulder injury.
MASTER BIRD DOG POSE
If you’d like to practise Bird Dog pose as part of a sequence, watch Yoga For Abs—a 15-minute guided practice designed to strengthen your abs, obliques and lower back. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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