Curated Action

Bird-Dog Isometric Hold - Right Arm / Left Leg

Yoga

Bird-Dog Isometric Hold - Right Arm / Left Leg is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration26 sec

Training Details

0:00 / 0:26
Sourceyoutube.com/watch?v=1ZLyeBtHgZg
AuthorYouTube creator

Bird-Dog Isometric Hold - Right Arm / Left Leg

Extend right arm forward and left leg straight back in line with the hip, holding a neutral spine.

Key points

  • Keep the bottom of the ribcage knitted in to avoid sagging
  • Reach fingertips and heel actively away from each other
  • Keep hips level with left toes pointing toward the floor

Common mistakes

Dropping the belly and hyperextending the lumbar spine.

Sets: 1Rest: 1 secEst. duration: 26 sec
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