Suggested Duration: Hold the extended position for 3-5 seconds, alternating 6-12 times
Bird Dog activates the core musculature and engages your stabilizing muscles. Your core tends to become weak over time when you sit a lot or don’t engage it regularly. The Bird Dog counters this, actively putting your body off-balance and forcing your muscles to engage.
To perform the Bird Dog, start in a hands-and-knees position. Begin by raising one arm straight ahead while extending the opposite leg back.
The straightening of opposing limbs makes this a really challenging balance pose.