The Bird Dog Gets Down exercise works your back, rectus abdominis, obliques and transversus abdominis muscles.
-We'll begin in downward facing dog. Lift your hips up high, straighten your arms and let one leg from the inner thigh reach that leg high to the sky. You come forward, high plain pose. Exhale back to downward facing dog with a leg lifted. Come forward high plain pose, squeeze the forms together to make this more challenging. And reach the left arm forward, thumb faces up and you feel your length pulling forward and pulling back. Squeeze the belly tight and then if not, you just put your hand right back down and come back to downward facing dog. Coming forward and coming back. So we'd like to take 10 reps each side and then switch legs and take 10 reps.