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Chakravakasana
Bird-Dog Pose
Posture and coordination break Best used study break.
Reference photograph supplied by the project owner
Set your base Begin on a firm, non-slip surface and establish a tall, neutral starting posture.
Choose a focus point Fix your gaze on one unmoving point at eye level to help steady your balance.
Shift weight gradually Transfer weight slowly into the supporting foot or hand, keeping the supporting joints active but not locked.
Enter the shape Move opposite arm and leg slowly. Move only as far as you can without pain or loss of control.
Lengthen and stabilize Keep the spine long, shoulders relaxed, and hips as level as the pose allows.
Use support if needed Place a hand on a wall or use a stable support rather than forcing the full position.
Breathe and hold Breathe slowly and naturally Stay for the listed duration or several comfortable breaths.
Exit with control Return slowly to the starting position, pause, and repeat on the other side when appropriate.
Avoid forcing range or holding the breath.
Keep range small if needed.
Increase duration or progress only when comfortable.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.