Bird Dog Crunch (Parsva Balasana) Yo

by | Jun 13, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT

15.Bird Dog Crunch Parsva Balasana - Dr. Zio


It works the erector spinae, rectus abdominis, and glutes. This lets accurate movement, control, and stability of the whole body. it can help to develop good balance and posture. 


How to do? 

  • Start on all fours with your hands directly under your shoulders and your knees directly under your hips. 
  • Pull your abs into your spine. Maintaining your back and pelvis still and stable, get your right arm forward and left leg back.  
  • Don’t allow the pelvis to rock side to side as you move your leg behind you. Reach through your left heel to engage the muscles in the back of the leg and your butt. 
  • Instead of coming back to the starting position, crunch your left leg with a right arm underneath your chest. If you have the stretched hip or lower back muscles, you may find this style difficult to be performed.  Do five to 10 reps. 
  • Repeat with the other leg.  

best things of balasana pose at home


  • Avoid lifting your leg too high 
  • Keep your spine neutral & prevent your back from slumping. 
  • Maintain your hips level and don’t rotate your pelvis. 


  • Avoid if you have shoulder pain. If you have had a back injury, check with your doctor or physical therapist about when this exercise might be beneficial. 

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