SupineIntermediate
Dead Bug Pose
Dead Bug
www.yoga-sequencing.com
About This Pose
Dead Bug Pose is a highly effective core stability exercise that strengthens the deep abdominal muscles while teaching coordination between the upper and lower body. With arms and legs lifted while lying on the back, practitioners maintain a neutral spine as they create controlled movements. This pose is particularly valuable for building the core stability needed for more advanced yoga poses and for protecting the lower back in daily activities.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Lift arms toward ceiling
- 3
Lift legs with knees bent 90 degrees
- 4
Press lower back into mat
- 5
Hold stable position
- 6
Add movements if desired
Alignment Cues
- Slow controlled breathing
- Keep lower back pressed down
- Engage core throughout
- Move with intention
Benefits
- Builds deep core stability
- Improves coordination
- Protects lower back
- Strengthens hip flexors
- Teaches neutral spine alignment
- Transfers to daily activities
Modifications
- Support head
- Keep feet on floor
Variations
- With alternating movements
- With holds
Cautions & Contraindications
Cautions
- Keep spine neutral
- Move with control
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinecorestrengthintermediate
Equipment
yoga mat
