BalancingIntermediate
Bird Dog Pose (Balancing Table)
Dandayamana Bharmanasana
About This Pose
Bird Dog (Balancing Table) is a stability-building posture from tabletop that strengthens the core, back body, and shoulders while training balance and coordination. It's excellent for posture and spinal support.
Step-by-Step Instructions
- 1
Begin in tabletop
- 2
Extend right leg back to hip height
- 3
Extend left arm forward
- 4
Hold steady breaths
- 5
Switch sides
Alignment Cues
- Hips square to floor
- Reach through heel and fingertips
- Keep ribs knit in and neck long
Benefits
- Builds core stability
- Strengthens back and glutes
- Improves balance and coordination
- Supports spine health
Modifications
- Keep hands on blocks
- Extend only leg or only arm
- Shorter hold time
Variations
- Bird Dog crunch (elbow to knee)
- Hover knees for more challenge
Cautions & Contraindications
Cautions
- Avoid arching low back
- Keep hips level (no opening)
- Do not lock supporting elbow
Avoid this pose if you have:
- Wrist pain (modify)
- Shoulder injury (shorten reach)
- Uncontrolled low-back pain (limit extension)
Quick Facts
Primary Focus
coreSecondary Focus
glutesshouldersspine
Suggested Hold
45 seconds
Tags
corebalancespine-supportstrength
