Bird Dog
Bird Dog trains the deep stabilising muscles of the trunk and is used widely in yoga and physiotherapy.
- Level
- Beginner
- Family
- Core
- Hold
- 3–5 breaths per side
- Works
- Core, back, glutes, shoulders
- Reach long, not high
- Hips level
- Steady breath
Step by step
How to do Bird Dog
Begin Begin in Tabletop.
- 01
From Tabletop, engage the core gently.
- 02
Extend the right arm forward at shoulder height.
- 03
Extend the left leg back at hip height, toes pointing down.
- 04
Keep hips and shoulders level.
- 05
Reach long through fingertips and heel.
- 06
Hold, then switch sides.
- ↩
Coming out. Return hand and knee to Tabletop.
Breath
Steady breathing; exhale to extend.
Focus
Core stability and coordination
Why practise it
Strengthens core and back stabilisers; improves balance.
Alignment & cues
Spine neutral; no rotation of the hips.
Teacher’s cues
- “Reach long, not high”
- “Hips level”
- “Steady breath”
Common mistakes
Lifting the leg too high and arching the back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Extend only the leg or only the arm.
Variations
- Elbow to knee crunches
- Hold opposite foot for a quad stretch
Props
- Blanket under knees
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Modify with wrist or knee pain.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern exercise widely adopted into yoga classes.
Questions
Why is Bird Dog used for back health?
It trains the trunk to stay stable while the limbs move, a key functional skill.