Bird Dog
On all fours, extend the opposite arm and leg and hold; the point is that nothing else moves.
How to do it
Setup
On all fours, knees under hips, hands under shoulders, back flat.
Steps
- Extend the OPPOSITE arm and leg to one line.
- Hold still – nothing tips, nothing rotates.
- Return quietly and switch the diagonal.
Common mistakes
Hips tipping as the leg rises: level beats height. Arching the neck up: eyes at the floor. Rushing the switch: the HOLD is the exercise.
Breathing
Exhale extending, inhale returning.
