IMPROVE YOUR BIRD DOG BALANCE

Kneeling on your bolster not only makes your balancing surface less steady, it also increases the difficulty of the pose by providing a much narrower base for your support hand and knee. This kneeling balance is more challenging than it looks; you’ll need all of the coordination you’ve gained from the previous three poses.

Set your bolster up parallel to the long edge of your mat and come to all fours on top of it. Your wrists might feel more comfortable if you turn your hands out slightly, allowing your fingers to curl toward the sloping sides of your bolster.