Bird Dog with Foot Hold

Ekapādahasta Mārjaryāsana II

Bird Dog with Foot Hold
⇄ both sides
CategoryBackbends TypeMixed LevelIntermediate Hold30 sec MusclesBack, Legs, Shoulders, Core BreathingEach inhale opens the chest

A variation of: Cat-Cow

How to do it

  1. EnterCome to tabletop on your hands and knees. Bend one knee and hold the top of that foot with the hand on the same side. Inhale and press your foot into your hand.
  2. HoldKeep your supporting hand under your shoulder and that arm straight. Press your foot into your hand and reach your chest forward. Don't compress your lower back.
  3. ExitExhale, gently release your foot, return to tabletop, and switch sides.

Benefits

Opens the shoulders and the front of the thigh, and trains balance.

Cautions

  • Knee injuries — place a blanket under your knees
  • Lower back and shoulder injuries

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

  • Deep Backbend 35 min · Advanced · voice-guided in the app subscription

Similar poses

Bow Pose Bow Pose Intermediate Camel Pose Camel Pose Intermediate Fish Pose Fish Pose Intermediate Frog Pose Frog Pose Intermediate Revolved Cobra Pose Revolved Cobra Pose Intermediate One-Legged Bow Pose One-Legged Bow Pose Intermediate

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