Bird Dog Hold

Bird-Dog Hold Exercise Instructions

Starting Position:

1. Begin on a flat, comfortable surface such as a yoga mat.
2. Get on all fours, positioning yourself so your hands are directly under your shoulders and your knees are under your hips.
3. Keep your back straight, engaging your core muscles to maintain stability. Your head should be in a neutral position, looking down at the ground.

Movement 1. Extend Right Arm and Left Leg:

- Inhale as you extend your right arm forward and your left leg back simultaneously.
- Keep both your arm and leg straight but not locked.
- Your body should form a straight line from your fingertips to your toes.

2. Hold the Position:
- Hold this extended position for a count of 5 to 10 seconds, breathing steadily throughout the hold.
- Ensure your hips remain square to the floor and don’t let your back sag or arch excessively.

3. Return to Starting Position:
- Slowly bring your right arm and left leg back to the starting position (all fours) as you exhale.

4. Repeat on the Other Side:
- Now extend your left arm forward and right leg back, holding again for a count of 5 to 10 seconds.
- Maintain the same focus on form and breathing.

Tips for Success:

- Keep your movements slow and controlled to avoid losing balance.
- Focus on maintaining a strong core to prevent rotation of your hips.
- Ensure to engage your glutes and shoulders as you hold the position.
- If you find it difficult to balance, you can reduce the hold time or keep your extended limbs closer to the ground until you build strength.

Repetitions:

- Consider doing 5 to 10 repetitions on each side.

Cool Down:

- After completing your sets, gently stretch your back and limbs to relax your muscles.