KneelingIntermediate
Extended Bird Dog
Utthita Parsva Balasana
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About This Pose
Extended Bird Dog takes the traditional Bird Dog to its fullest expression with maximum reach in both the extended arm and leg. This pose challenges core stability while simultaneously building strength and coordination. The opposite limb extension creates cross-body neural connections that improve overall body awareness and functional movement patterns.
Step-by-Step Instructions
- 1
Start in Bird Dog position
- 2
Focus on reaching the extended arm as far forward as possible
- 3
Simultaneously reach the lifted leg as far back as possible
- 4
Create the longest line possible through your body
- 5
Keep the core fully engaged
- 6
Hold for 5 breaths
- 7
Release with control and switch sides
Alignment Cues
- Reach in opposite directions
- Keep the belly drawn in
- Maintain slow, steady breathing
- Engage from fingertips to toes
Benefits
- Builds core stability
- Improves balance
- Develops coordination
- Creates cross-body connections
- Strengthens back extensors
- Enhances body awareness
Modifications
- Reduce reach if feeling strain
- Touch toes to ground for stability
Variations
- Add gentle pulses at full extension
Cautions & Contraindications
Cautions
- Maintain neutral spine throughout
- Do not sacrifice form for reach
Avoid this pose if you have:
- Back injury
- Severe balance issues
Quick Facts
Primary Focus
coreSecondary Focus
spinefull body
Suggested Hold
30 seconds
Tags
tabletopbalancealignmentextension
Equipment
yoga mat
