Why you should do this bird dog yoga posture every day if you have lower back pain.

Bird Dog is a simple posture that is excellent for the lower back, hip, and core and one of the best postures for lower back pain relief. This posture strengthens the muscles that support the spine and you’ll find this posture in many of my yoga classes and in the hip and lower back program. 

However, like many postures, I don’t always see if performed correctly, and it can aggravate lower back pain instead of alleviating it. Here are some tips to help you perform the bird-dog posture safely and effectively:

BIRD DOG BENEFITS

• Strengthens; lower back muscles that support the spine, spinal and core stability, 
• Improves balance and coordination 
• Improves posture.
• Alleviate lower back pain

Benefits 

• Improved core strength: The bird dog posture is an excellent posture for strengthening your core muscles, including your abdominals, obliques, and lower back muscles. A strong core is important for maintaining good posture, preventing injuries, and improving athletic performance.
• Better balance, stability and coordination: The bird dog posture requires you to balance on your hands and knees while extending your opposite arm and leg, which helps improve your balance, stability and cooraindation. This can be especially beneficial for new Mums, prevention of injury to prevent falls, athletes who need to maintain balance during dynamic movements.
• Reduced lower back pain: Strengthening your core and lower back muscles can help reduce lower back pain. The bird dog posture can help alleviate lower back pain by strengthening the muscles that support your spine.
• Improved posture: The bird dog posture can help improve your overall posture by strengthening the muscles in your back, shoulders, and core. Good posture is important for preventing injuries, reducing neck and back pain and even improving your mood and confidence. 
• Increased flexibility: The bird dog posture can help improve your flexibility by stretching the muscles in your shoulders, hips, and thighs. Great for those who spend a lot of time sitting, driving, and picking up young children. 

HOW TO PRACTICE 

Come to tabletop on all fours. Check that your shoulders are over your wrists and hips are over your knees.

Extend your right leg back and leg arm forward. Hugging the lower belly up, feel the lower back lengthen. 

• Start with a neutral spine: Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.  Look down at the mat to lengthen the back of your neck and lift your lower belly up
• Engage your core: Before extending your arm and leg, engage your core muscles by pulling your belly button toward your spine. Cough that’s the engagement you want to feel your core to help you keep a neutral spine, avoiding any arching or rounding in your lower back.
• Move slowly and mindfully: As you extend your arm and leg, move slowly and mindfully. Avoid moving too quickly or sudden shifts in your body position such as tilting your hip up. This will ensure you’re activating the correct muscles and not putting any unnecessary strain on your lower back.
• Don’t overextend: Avoid extending your arm and leg too high or too far, as this can cause your lower back to hyperextend and increase the risk of injury.
• Breathe: Remember to breathe slowly and deeply throughout the exercise. This can help reduce tension in your body and promote relaxation.

NOTICE

Once you are familiar with the posture there are a few things I want you to notice. 

1. Awareness of your alignment in the posture; make sure your leg is hip height
2. Flex your back foot with toes pointing down to help the hip and lower back alignment and stability
3. Feel the inner thigh gently rotate towards the sky to help with lower back stability.
4. Avoid letting the belly drop as you move through bird-dog, lift the lower belly to lengthen the lower back 

Props

You can put a blanket under your knees.

Duration

Hold for 3-5 breaths. Repeat 2-5 times on each side.

Please remember if you have lower back pain or any injury, it’s always important to listen to your body and work with a yoga therapist or healthcare professional who can provide personalised modifications and guidance for your yoga practice and injury.