sunbird

Benefits:
  • Improves posture
  • Strengthens cross body connection
  • Improves balance
Cues:
  • Come into a table top position
  • Holding the foundation of table top inhale and bring one hand up and off of the ground while also bring the foot of the opposite leg up and off the ground
  • Continue to hold a strong core and feel the spine long
  • Keeping both shoulders and hips in a level and neutral position
  • Balance your weight into the supporting arm and leg
Common Errors:
  • The hips are uneven
  • The shoulder of the balancing arm is behind the elbow and wrist
  • The arm is lower than the shoulder
  • The thumb is pointed down
  • The fist is clenched
  • The spine is overarched
Modifications:
  • Raising either just the leg or the arm
Cautions:
  • Injuries
    • ​Wrist
    • Elbow
    • Shoulder​
Alternative Poses:

Anatomy

Lengthening:
Strengthening:

sunbird leg
Cues:
  • Come into a table top position
  • Holding the foundation of table top inhale and bring one foot up and off the ground
  • Shift more weight onto the supporting knee
  • Engage the foot of your extended leg curling the toes towards the shin

sunbird arm
Cues:
  • Come into a table top position
  • Holding the foundation of table top inhale and bring one hand up and off the ground
  • Shifting your weight into the supporting arm