How to correctly position a dog-bird pose? - briefly
To correctly position a dog-bird pose, ensure that your feet are firmly planted on the ground with knees slightly bent for stability. Your arms should be extended outwards and upwards like wings, while maintaining proper balance and alignment in your body.
How to correctly position a dog-bird pose? - in detail
To correctly position a dog-bird pose, also known as Eka Pada Koundinyasana II, follow these steps:
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Start in Downward-Facing Dog (Adho Mukha Svanasana): Begin by standing on your hands and feet, forming an upside-down V shape with your body. Ensure your hands are shoulder-width apart and fingers are spread wide for stability. Press firmly into your palms and lift your sit bones towards the ceiling.
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Shift Your Weight: Gradually shift your weight forward onto your toes, bringing your shoulders slightly ahead of your wrists. This will help you gain momentum for the next step.
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Lift One Leg: Slowly lift one leg up and back, keeping it straight and engaged. Extend through the heel to create a long line from your fingertips to your lifted toes. Maintain a stable base with your supporting hand and foot.
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Bend Your Standing Leg: Bend your standing leg, bringing your knee towards your armpit or chest. Keep your thigh parallel to the floor. This action will help you create space in your hips and prepare for the next step.
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Swivel Your Hip: Twist your torso slightly to the same side as your bent knee, bringing your lifted leg over your supporting arm. Swivel your hip open, allowing your lifted knee to come towards your armpit or tricep. Keep your lifted foot flexed and engaged.
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Straighten Your Leg: Slowly straighten your lifted leg, extending through the heel and reaching it behind you. Press firmly into your supporting hand and foot for stability.
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Reach Your Arms: Extend your arms in front of you, parallel to the floor. Spread your fingers wide and press evenly into your palm. Engage your core and maintain a strong, stable base with your supporting hand and foot.
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Hold the Pose: Hold the pose for several breaths, focusing on maintaining proper alignment and engagement throughout your body. To release, slowly lower your lifted leg back to the starting position and return to Downward-Facing Dog. Repeat the sequence on the other side.