Bird dog pose (hold)

Chakravakasana

Yogaeasytimedno equipment

From tabletop, one arm reaches straight forward and the opposite leg straight back, both horizontal, forming one line from fingertips to heel while the back stays flat and the hips level.

How to do it

1. Tabletop: palms under shoulders, knees under hips, shins and tops of feet on the floor, spine neutral.
2. Extend the right arm straight forward at shoulder height, thumb up, palm facing in.
3. At the same time extend the left leg straight back at hip height, toes pointing down to the floor (foot flexed).
4. Hips stay square and level to the floor, no lumbar arch; neck neutral, gaze at the floor just ahead of the supporting hand.

Muscles worked

addominali, obliqui, deltoidi, lombari, glutei