Bird Dog
Dandayamana Bharmanasana
dahn-dah-YAH-mah-nah bar-mah-NAH-sah-nah
Quick check: do you know this pose?
Bird Dog (Dandayamana Bharmanasana) is a beginner restorative yoga pose that strengthens the core and lower back muscles.
A gentle balance and stability pose that extends the opposite arm and leg from Tabletop. Bird Dog builds core and back strength while teaching you to keep the spine and hips steady as the limbs move. It is a favorite for developing coordination and a strong, supported lower back.
How to do Bird Dog
- Begin in Tabletop with your wrists under your shoulders and your knees under your hips. Spread your fingers wide and keep your spine neutral.
- Engage your core and shift a little weight into your left hand and right knee. Reach your right leg straight back, keeping your toes pointing down and your hips level with the floor.
- Extend your left arm forward at shoulder height, palm facing in, reaching through the fingertips. Keep your neck long with your gaze on the floor just ahead of your hand.
- Lengthen from fingertips to heel in one line, avoiding any arching in the lower back or twisting of the hips. Hold for three to five steady breaths.
- Lower the hand and knee back to Tabletop with control and repeat on the other side, left leg and right arm.
Benefits of Bird Dog
- Strengthens the core and lower back muscles
- Improves balance and coordination
- Strengthens the glutes and shoulders
- Teaches stable hips and a neutral spine
- Supports good posture in everyday movement
Muscles Engaged
Modifications & Variations
- Lift only the leg or only the arm to build up to the full pose
- Place a folded blanket under the knees for cushioning
- Rest the extended foot lightly on the floor, or keep the extended leg lower, if balance is challenging
Cautions
- Avoid with acute wrist injuries or use a modification to reduce wrist pressure
- Use caution with knee sensitivity; pad the knees with a blanket
- Those with lower back pain should keep the lift small and the core engaged
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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