Bird-Dog

Low back pain is one of the most common complaints we see here at the clinic, but there can be a variety of causes. One lesser known potential cause of low back pain is due to weakened abdominal muscles. Unless we are activating our core regularly through exercise, it is likely that our abs are weak, thereby contributing to low back pain.

There is help. While this pose can take time to perfect, it is relatively simple to perform and can go a long way to increasing your core strength and stability. This pose also helps improve stability in the shoulders and hip, and improves posture balance, and increases strength.

Ready to learn more?

Here’s how to perform “Bird-Dog” …

First, safely make your way down to the floor on your hands and knees. Make sure that your wrists are aligned underneath your shoulders, and that your knees are underneath your hips. Keep your spine in a neutral position and your hips square.

Once you’ve mastered this position, try lifting your right arm in front of you. Next, lift your left leg back. Hold for a few seconds and breathe deeply. Repeat on the other side.

You can perform this pose for as long as feels comfortable, but take the time to adjust to the pose before you hold it for extended periods. If you find it difficult to maintain the position, increase the repetitions rather than the time held. Performed regularly, you should begin to experience a decrease in back pain and an increase in core strength.

Maureen, 200h Yoga instructor, Registered Massage Therapist

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