Bird Dog, which Erin calls spinal balance, extends one arm forward and the opposite leg back from hands and knees. It works the core and the muscles along the spine.
How to do Bird Dog
- Start in tabletop with a flat back.
- Extend one arm forward and the opposite leg back.
- Make one long line from your fingertips to your heel.
- Keep your hips and shoulders level.
- Keep your gaze down at your mat.
Common mistakes
- Lifting the leg so high that the low back arches.
- Tipping the hips open to one side.
Make it easier
- Extend only the leg, or only the arm.
Practice Bird Dog in a free class
55 of Erin's classes include Bird Dog. These are the most practiced. The time shows where it comes up.
45 Minute Power Vinyasa Flow Yoga Class
30 Minute Power Yoga Class
Lower Back & Hip Stretch & Strengthen Yoga Class
Detox Flow 45 min Yoga Class
20 Min Energizing Flow Yoga Class
Go with the Flow Yoga Class
Quick Core Pick Me Up Yoga Class
Advanced Hold & Flow Yoga Class
Improve Your Posture Yoga Class
Ignite Your Core Yoga Class
Total Spine Strengthening Flow Yoga Class
Office Tension Release Yoga Class (30 Min)Bird Dog: common questions
How do you do Bird Dog?
Start in tabletop with a flat back. Extend one arm forward and the opposite leg back. Make one long line from your fingertips to your heel. Keep your hips and shoulders level.
Is there an easier version of Bird Dog?
Yes. Extend only the leg, or only the arm.
What are the most common Bird Dog mistakes?
Lifting the leg so high that the low back arches. Tipping the hips open to one side.
Where can I practice Bird Dog in a free class?
55 free Five Parks Yoga classes include Bird Dog. The most practiced is 45 Minute Power Vinyasa Flow Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
Get new classes from Erin
Free classes, retreat dates and the occasional note. Unsubscribe any time.