Bird Dog

Ekapādahasta Mārjaryāsana I

Bird Dog
⇄ both sides
CategoryWarm-Up TypeBalance LevelBeginner Hold30 sec MusclesCore, Back, Shoulders, Legs BreathingEven breathing

A variation of: Cat-Cow

How to do it

  1. EnterCome into tabletop. Inhale, lift one straight leg back and the opposite arm forward.
  2. HoldReach forward through your fingers and back through your heel, in one line with your torso. Belly drawn in, hips and shoulders parallel to the floor.
  3. ExitExhale, lower your hand and knee to the mat and switch sides.

Benefits

Trains balance and the deep core muscles, strengthens the back.

Cautions

  • Knee injuries — place a blanket under your knees
  • Wrist 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.

Where it appears

Similar poses

Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner Bridge Flow Bridge Flow Beginner

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