Bird Dog
Also called Balancing Table · Dandayamana Bharmanasana
Bird Dog trains the deep stabilising muscles of the trunk and is used widely in yoga and physiotherapy.
- Level
- Beginner
- Hold
- 3–5 breaths per side
- Focus
- Core stability and coordination
- Steps
- 6 cues · ~1 min
- Reach long, not high
- Hips level
- Steady breath
Step by step
How to do Bird Dog
StartBegin in Tabletop.
- 1
From Tabletop, engage the core gently.
- 2
Extend the right arm forward at shoulder height.
- 3
Extend the left leg back at hip height, toes pointing down.
- 4
Keep hips and shoulders level.
- 5
Reach long through fingertips and heel.
- 6
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 & common mistakes
Aim for Spine neutral; no rotation of the hips.
Teacher’s cues
- “Reach long, not high”
- “Hips level”
- “Steady breath”
Watch out for
Lifting the leg too high and arching the back.
Make it yours
Easier, harder, supported
Extend only the leg or only the arm.
- Elbow to knee crunches
- Hold opposite foot for a quad stretch
- Blanket under knees
In a sequence
Where it fits in a flow
BeforeTabletop
This poseBird Dog
AfterChild’s Pose
AfterPlank Pose
Good to know
Questions
Why is Bird Dog used for back health?
It trains the trunk to stay stable while the limbs move, a key functional skill.
A modern exercise widely adopted into yoga classes.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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