Sunbird

The common mistake is to lift the limbs high, which arches the low back. The aim is length, with the fingertips and the heel reaching away from each other while the hips and ribs stay still. The easiest way to see it work is the hips, which stay level and square to the floor.

To build back body strength and pelvic control by reaching long through opposite limbs from Tabletop.

1. 1Begin in Tabletop with the wrists under the shoulders and knees under the hips.
2. 2Draw the lower belly in and lengthen the spine.
3. 3Reach the right arm forward and the left leg back, with the foot flexed or pointed.
4. 4Reach long through the fingertips and the heel, keeping the hips level.
5. 5Hold for 3 to 5 breaths, then lower and switch sides.
6. 6Repeat for several rounds.

Instead of searching for the “correct” position, notice:

• •Hips level and square to the floor.
• •Spine long, with no arch in the low back.
• •Raised arm and leg in line with the spine.
• •Neck neutral and the gaze toward the floor.

Steady and unhurried. Lengthen on the exhale and keep the ribs soft.

The hips are the tell. A lifted hip or a rotating pelvis means the leg is too high. Also look at the low back, which should not crunch.

Reflect after practising:

• •Reach the leg only as high as the hips stay level.
• •Keep the support wrist comfortable, with a block if needed.
• •Slow down if the supporting arm shakes.

Rather than mistakes, you may notice:

• •Practise Bird Dog with the knee bent first.
• •Touch the toe to the floor before lifting.
• •Hold a block on the lower back for hip feedback.

• •Arm only or leg only.
• •Toe tap instead of a lift.
• •Hands on blocks.

• ✓Lower the limbs and rest in Child's Pose.