Balancing Table Top (Bird/Dog Pose)

Commonly called Bird/Dog Pose, this is a beginner’s core strengthening pose which also tones the lower and upper back, the hamstrings, glutes and the arm muscles. It gives a stretch to the sides of the spine and it helps develop body awareness. It also prepares us for more stringent poses which require balance and stability.

Let’s Try it

  • Come onto your mat on all fours. You may like to pad under your knees.
  • Gently engage the Mountain pose activations and keep your hips and shoulders level throughout the pose.
  • Straighten your right leg back in line with your right hip and hold.
  • Spread your toes and the broaden the ball of your foot.
  • Keep your core firm.
  • If you can go further straighten your left arm forward in line with your left shoulder and hold with the palm facing inwards.
  • While holding check your hips and shoulders remain even, your neck remains in line with your spine and your breath is even and normal.
  • Hold for 5 or more breaths and then repeat for the same amount of time on the other side.


  • If you experience back pain take the leg a little lower, the toes can even remain on the floor with the leg straight if necessary.
  • If you experience neck or shoulder pain lower your arm, the fingers can touch the floor or simply keep the hands under the shoulders and just work the lower body instead.


By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training