Hips levelBack leg levelArm longHand presses downBird Dog (Balancing Table)
Cakravākāsana
Read what the gnome says
Bird Dog! From all fours, reach one arm forward and the opposite leg back, hips level, spine neutral. Press into the supporting hand and knee, and don't let the lower back sag. Breathe, then switch. Loyal and steady gnome.
Works on Spinal erectors · Abdominals · Gluteus maximus
How to do it
- Start on hands and knees, shoulders over the wrists and hips over the knees.
- Reach one arm forward and the opposite leg back, both level with the body.
- Keep the hips level and the neck long, hold and breathe; switch sides.
Common mistakes
- Don’t arch the lower back or let the hips tilt.
- Don’t lift the leg higher than the hip.
- Don’t crank the neck.
Benefits
- Strengthens the abdominals and deep core.
- Supports the lower back and posture.
- Makes other poses feel steadier.
Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Core
Bent-Knee BoatBeginner
Boat Pose with StrapBeginner
Forearm PlankBeginner
Knee-Down Low PlankBeginner
Knee-Down PlankBeginner
Kneeling Side PlankBeginner
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