Bird Dog anatomy
Bird Dog · Dandayamana Bharmanasana · Tư thế thăng bằng tay chân đối bên
Bird Dog mainly works gluteus maximus (left), hamstrings (left), quadriceps (left), deltoid (right); it stretches wrist flexors (left); gluteus medius (right), rotator cuff (left), multifidus stabilize.
Opening the 3D model…
From tabletop (hands under the shoulders, knees under the hips), reach one arm forward at shoulder height and the opposite leg back at hip height, both in line with the torso. Hips level, spine neutral, neck long, gaze down and slightly forward. The deep abdominals and the back extensors work to keep the torso from twisting or sagging; a trunk-stability exercise often used in therapy and prenatal classes.
Muscles in this pose
Working (contracting): Gluteus maximus (left), Hamstrings (left), Quadriceps (left), Deltoid (right), Trapezius (right), Serratus anterior (left), Triceps brachii (left), Erector spinae, Transversus abdominis
Stretching: Wrist flexors (left)
Stabilizing: Gluteus medius (right), Rotator cuff (left), Multifidus, Obliques, Quadratus lumborum
Why these muscles work or stretch
- Gluteus maximus · Working (contracting): Extends the hip to lift the left leg to hip height
- Quadriceps · Working (contracting): Keeps the lifted knee straight
- Deltoid · Working (contracting): Lifts the right arm to shoulder height
- Serratus anterior · Working (contracting): Pushes the floor away, keeping the supporting shoulder blade on the rib cage
- Triceps brachii · Working (contracting): Straightens the supporting elbow
- Erector spinae · Working (contracting): Holds the spine neutral
- Transversus abdominis · Working (contracting): Firms the belly so the torso doesn't sag
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Gluteus medius · Stabilizing: Keeps the pelvis level over the supporting knee
- Multifidus · Stabilizing: Keeps the vertebrae from rotating
- Obliques · Stabilizing: Resist the twist of lifting opposite limbs
Practice cues
- Keep the hips level; don't let the lifted-leg hip roll up
- Reach the arm forward and the heel back, lengthening in both directions
- Draw the navel in gently; don't let the lower back sag
Benefits
- Strengthens the deep abdominals and the back extensors
- Trains trunk and pelvic stability against rotation
- Strengthens the glutes and shoulders
- Trains balance and opposite arm-leg coordination
Cautions / contraindications
- Go gently with wrist pain: rest on the fists or on blocks
- Go gently with knee pain: pad the knees with a folded blanket
- Take care with shoulder pain; keep both hands down and lift only the leg
Easier variations
- Lift only one arm or one leg at a time
- Keep the back toes on the floor and just extend the leg back
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Warrior III Virabhadrasana III
- Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
- Low Lunge Anjaneyasana
- Chair Pose Utkatasana
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)