More Great Moves for Strength & Balance
Bird Dog Pose routine is not easy if you're starting from square one. It takes practice to work it out. Make it your own. You don't need to do the entire routine on the first day.
Start by keeping your hands on the floor, and only extend your leg. Or try going step by step, doing the best you can, and repeating that step each day until you feel ready to move on and add the next step.
Then you might try slowly getting used
to being on the ground on hands and knees. In that position, try swaying your backside for a minute or two. Get comfortable & relax into that step.
Little by little add a bit each day until you feel comfortable and are able to keep your balance and keep your breathing in and out even and comfortable.
Don't give up. Work up to where you can do the entire routine. You might find it liberating--a bit like flying! Once you get comfortable with this routine, you'll develop your own rhythm and look forward to doing it. Just take your time & let it flow. Be sure to check with your doctor for reassurance about doing this or any other exercise.
The text below is excerpted from Silver Sneakers at
https://www.silversneakers.com/blog/exercises-back/ and requires a login. You'll also find more tips on how to get into doing this pose by searching online for Bird Dog Pose.
Bird Dog Pose
Start on your hands and knees with your palms flat on the mat or floor and shoulder-width apart. Your neck should be in line with your back, and your gaze should be down or slightly forward.
Brace your core, and raise your left arm and right leg until they’re in line with your body. Hold for five to 10 seconds, and then return to the starting position. Repeat on the opposite side (right arm and left leg) to complete one rep. Aim for five to seven reps total.
Make it easier: Keep your hands on the floor, and only extend your leg.