Bird Dog

About This Pose

On hands and knees, extend the opposite arm and leg simultaneously while keeping the core stable and the hips level.

How to Practice

1. 1

   Begin in tabletop — hands under shoulders, knees under hips, spine neutral.

2. 2

   On an inhale, extend the right arm forward and the left leg back simultaneously.

3. 3

   Keep the hips level and the core braced — avoid rotating or hiking the lifted hip up.

4. 4

   Point the right fingertips forward and the left heel back, creating one long line.

5. 5

   Hold for 3–5 breaths, then exhale and return to tabletop with control.

6. 6

   Switch sides — left arm, right leg. Perform 5–8 repetitions per side.

Benefits

• Strengthens the core, glutes, and back
• improves balance and coordination