Bird Dog Flow: Core, Balance and More

Chook Canine Pose (Parsva Balasana) will not be one among yoga’s hottest poses, however this humble asana confers a stunning variety of advantages. Simply guessing, however its English title means that it was added to the asana canon someday throughout Britain’s occupation of India. It’s been a worthy addition. A number of years in the past, throughout my asana follow, I developed a vinyasa-type movement that begins with Chook Canine Pose. As the inspiration of a Chook Canine Circulation, Parsva Balasana’s prospects are nearly infinite.

On this submit, I’ll embody pictures and temporary descriptions of every pose. There are already posts describing the primary two poses within the Hugger Mugger weblog. I’ll add hyperlinks to offer you extra element. There are basic directions for the final three poses. However first, a reminder of the advantages of Chook Canine Pose.

Chook Canine Advantages

Right here’s why Chook Canine Pose must be part of your common asana routine:

• strengthens and stabilizes the core.
• stabilizes the low again.
• challenges, and due to this fact will increase, your potential to steadiness.
• might promote steadiness between the proper and left lobes of your mind via the contralateral relationships between the legs and arms.
• a core strengthener that’s simpler in your again than crunches or sit-ups.

The best way to Observe Chook Canine Circulation

• Start on palms and knees in Tabletop Pose (Bharmanasana) on a Yoga Mat. You may need to place a folded Yoga Blanket beneath your knees. In Chook Canine Circulation, you’ll be spending numerous time on one knee!
• Take a number of breaths to settle into the pose.

Chook Canine Pose (Photograph at Prime)

• Stretch your left leg again behind you.
• In case your steadiness feels secure, stretch your proper arm ahead.
• Take 3 to five breaths right here.

Chook Canine Variation

• Bend your left knee and attain your proper hand again towards your left foot.
• Both seize your left foot, or in case your hand doesn’t attain, merely lengthen your proper hand and left foot towards each other.
• Take 3 to five breaths.

Aspect Plank Variation (Parsva Phalakasana)

• Launch the maintain of your left foot and return to Chook Canine Pose.
• Supported by your proper knee on the ground, rotate your physique to the proper so that you just’re going through straight forward, putting your proper hand on the ground. Now you’re supported by your proper hand and proper knee.
• Prolong your left arm out along with your higher arm near your ear.
• Attain your left foot down into the ground to stretch your complete left facet.
• Take 3 to five breaths right here.

Aspect Plank with Leg Raise

• Now elevate your left leg up in order that it’s roughly parallel to the ground.
• Proceed to stretch your left arm out as you stretch your leg in the wrong way.
• In case your steadiness feels shaky, flip your proper toes beneath. That may create a bit extra stability.
• Take 3 to five breaths right here.

Add a Backbend to Aspect Plank Pose

• Bend your left knee.
• Attain your left hand again and seize the left foot.
• Press your left foot into your hand to stretch the entrance of the shoulder and chest.
• Take 3 to five breaths right here.
• Return to Tabletop Pose.
• Calm down for a number of breaths in Little one’s Pose (Balasana) earlier than training Chook Canine Circulation on the opposite facet.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each printed by Rodmell Press. Her third guide is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Crimson Rock Rondo, whose DVD received two Emmy awards.