Bird Dog Pose (Dandayamana Bharmanasana): Video Tutorial & Yoga Guide
| Workout | Bird Dog Pose (Dandayamana Bharmanasana) |
| Primary Muscle Group | Lower Back |
| Secondary Muscle Group | Glutes, Abs, Shoulders |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Stability and Balance |
| Exercise Type | Yoga and Core Strength |
| Difficulty | Beginner |
Bird Dog Pose (Dandayamana Bharmanasana): Video Tutorial & Yoga Guide
Bird Dog Pose (Dandayamana Bharmanasana): Step-by-Step Guide
- Step 1: Start on your hands and knees in a tabletop position. Place your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide for a solid base. Keep your back flat and tighten your core.
- Step 2: Lift your right arm straight out in front of you at shoulder height. At the same time, extend your left leg straight back at hip height. Point your toes toward the ground and stretch your fingers forward.
- Step 3: Hold the position for a few seconds. Focus on keeping your back flat and your core engaged. Avoid letting your hips tilt or your back arch.
- Step 4: Lower your arm and leg back to the starting position. Switch sides, lifting your left arm and right leg in the same way. Keep your movements slow and controlled.
- Step 5: Repeat the move for the set reps or time. Focus on balance, core stability, and smooth transitions. You’re doing amazing—stay steady and strong!
Bird Dog Pose (Dandayamana Bharmanasana): Overview
The Bird Dog Pose (Dandayamana Bharmanasana) is a powerful core and stability exercise. It strengthens your core, back, and glutes while improving balance and coordination. It’s a beginner-friendly move that suits all fitness levels and can be done anywhere.
Bird Dog Pose (Dandayamana Bharmanasana): Benefits
The Bird Dog Pose improves core strength, stability, and balance. It strengthens your back and glutes while enhancing coordination. This move also promotes better posture and helps reduce lower back pain.
Bird Dog Pose (Dandayamana Bharmanasana): Pro Tips & Advanced Techniques
- Keep Your Core Tight: Engage your core to prevent your lower back from sagging.
- Move Slowly: Focus on controlled movements to improve balance and stability.
- Stretch Fully: Reach forward with your arm and back with your leg to maximize the stretch.
- Breathe Steadily: Inhale as you lift and exhale as you hold the position.
Bird Dog Pose (Dandayamana Bharmanasana): Progression Plan
Beginner
Intermediate
Advanced
Bird Dog Pose (Dandayamana Bharmanasana): Frequently Asked Questions (FAQs)
What muscles does the Bird Dog Pose work?
+It strengthens your core, back, glutes, and shoulders.
Can beginners do the Bird Dog Pose?
+Yes! It’s simple to learn and helps build strength and balance.
How does the Bird Dog Pose help with back pain?
+It strengthens your core and back muscles, promoting better posture and reducing strain on your lower back.
How often should I do the Bird Dog Pose?
+Practice it 3-4 times a week as part of your core or yoga routine.
What mistakes should I avoid?
+Don’t let your hips tilt or your back arch. Focus on keeping your body aligned and your movements controlled.
