Birddog

Hands + Knees Form also known as Hands and Knees Balance

Some Form Options

• Lift only the leg or only the arm
• Keep either or both extended hand and foot touching the ground

Some Movement Options

• Alternate sides once or several times
• Move the leg and/or arm out and in
• Move the arm and/or leg out to the side and in (instead of forward/backward)

photo © Eric Bandiero

Cat

Hands + Knees Form also known as Down Cat, Cat Form

Some Form Options

• Hands and knees closer or further apart

Some Movement Options

• Hold or round and release
• Round and shift back

photo © Eric Bandiero

Cow

Hands + Knees Form also known as Up Cat, Cow Form

Some Form Options

• Hands and knees closer or further apart
• Arch through upper back only

Some Movement Options

• Hold or arch and release
• Arch and shift forward

photo © Eric Bandiero

Downdog

Hands + Knees Form also known as Downward-Facing Dog

Some Form Options

• Hands and feet any distance apart
• Knees bent or straight

Some Movement Options

• Lift and lower from/to hands and knees
• Peddle the feet
• Shift side to side

photo © Eric Bandiero

Kneeling Plank

Hands + Knees Form also known as Kneeling Incline Plank, Kneeling High Plank

Some Form Options

• Legs together or any distance apart

Some Movement Options

• Move between plank and hands + knees or childs
• Stay as long as you like or set a goal
• Lift and lower one hand at a time

photo © Eric Bandiero

Kneeling Shoulder Twist

Hands + Knees Form also known as Thread the Needle

Some Form Options

• Free hand by face or reaching forward
• Hips shift with the twist or stay in center

Some Movement Options

• Alternate sides once or several times
• Reach and return without resting the shoulder on the ground
• Flip and tuck the toes, open and close the hand

photo © Eric Bandiero

Plank

Hands + Knees Form also known as Incline Plank, High Plank

Some Form Options

• Knees up or down
• Balance on hands or forearms

Some Movement Options

• Move in and out of plank
• Lift and lower one hand at a time
• Lift and lower one foot at a time

photo © Eric Bandiero