Alignment, Breath & Drishti Cues for Bird Dog
Bird Dog (Chakravakasana (variation)) belongs to the Core posture family and engages the Lower Back, Glutes, Abs, Shoulders at an intensity of approximately 3.0 METs. From all fours, opposite arm and leg extending. Trains the cross-body stability that protects the low back in every standing pose.
- Breath Rhythm: Maintain Even ujjayi throughout the 25-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Floor to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Glutes, Abs, Shoulders.
- Minimum Recommended Age: 3 years (36 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 25 seconds.
- Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
No specific classical contraindications recorded for healthy adults; always practice within pain-free range of motion.
