KneelingBeginner
Bird Dog
Parsva Balasana
www.yoga-sequencing.com
About This Pose
Bird Dog is a fundamental stability exercise that strengthens the core while challenging balance and coordination. By extending the opposite arm and leg from tabletop, this pose builds the deep stabilizing muscles of the spine and trains the body to maintain alignment during movement. It is essential for developing the foundation needed for more advanced balancing poses.
Step-by-Step Instructions
- 1
Begin in tabletop position
- 2
Engage your core by drawing navel to spine
- 3
Extend your right arm forward, thumb up
- 4
Simultaneously extend your left leg back
- 5
Create one long line from fingertips to toes
- 6
Hold for 3-5 breaths
- 7
Return to tabletop and switch sides
Alignment Cues
- Keep hips square to the mat
- Reach through fingertips and heel
- Maintain neutral spine
- Engage the belly throughout
Benefits
- Strengthens the core and back muscles
- Improves balance and coordination
- Develops proprioception and body awareness
- Stabilizes the spine during movement
- Builds foundation for advanced poses
Modifications
- Keep toes on the floor while extending leg
- Extend arm only, keeping knees down
Variations
- Add elbow to knee crunch
Cautions & Contraindications
Cautions
- Keep hips level throughout
- Move slowly and with control
Avoid this pose if you have:
- Wrist pain
- Severe balance issues
Quick Facts
Primary Focus
coreSecondary Focus
spineshoulders
Suggested Hold
30 seconds
Tags
tabletopbalancecorestability
Equipment
yoga mat
