Bird Dog

A hands-and-knees core posture that explores steady movement through the spine, pelvis and shoulders while one arm and the opposite leg reach away.

“Reach with steadiness. Let the centre stay quiet.”

Bird Dog introduces core stability through simple, coordinated movement. From a hands-and-knees base, the body learns to organise around the spine while the limbs move in opposite directions. The shape invites balance, cross-body awareness and a calm relationship with effort.

The purpose is not to lift high or hold tightly. The purpose is to notice how the centre of the body responds when the base becomes smaller. Stability may feel quiet, spacious and responsive.

1. 1Begin on hands and knees.
2. 2Place your hands under or slightly forward of the shoulders.
3. 3Place your knees under the hips.
4. 4Let the spine feel long from the crown to the tail.
5. 5Allow the front ribs to soften gently towards the back body.
6. 6Reach one leg back along the floor.
7. 7If steady, float that leg to hip height or lower.
8. 8Reach the opposite arm forward, or keep the hand down.
9. 9Breathe naturally.
10. 10Return with care and explore the other side.

Instead of searching for the “correct” position, notice:

• •Can the spine stay spacious as the arm and leg move?
• •Does the pelvis roll to one side?
• •Are you pressing evenly through the grounded hand and knee?
• •Can the neck remain part of the long line of the spine?

Let the breath show how much effort is being used. If breathing becomes shallow, lower the lifted limbs or keep one hand on the floor. A steadier breath may offer a steadier shape.

Observe the relationship between movement and bracing. Some students will lift higher by arching the back or turning the pelvis. Others will hold the breath to feel stable. Offer smaller ranges before adding more effort.

Reflect after practising:

• •What changed when you lifted the leg lower?
• •Could you feel the grounded hand and knee supporting the shape?
• •Did one side ask for more attention than the other?

Rather than mistakes, you may notice:

• •Arching the lower back
• •Rotating the pelvis
• •Collapsing into the grounded shoulder
• •Lifting the leg too high
• •Holding the breath

• •Keep both hands on the floor and reach one leg back.
• •Keep the toes of the extended leg on the floor.
• •Lift only the arm or only the leg.
• •Place a folded blanket under the knees.
• •Practise near a wall for spatial feedback.

• ✓The breath remains available.
• ✓The spine feels long rather than compressed.
• ✓The pelvis feels relatively steady.
• ✓The movement can be repeated with control.