sun bird
Starting Posture
Begin in a tabletop position on your hands and knees, with your wrists under your shoulders and your knees under your hips.
How to Exercise
Extend your right arm straight out in front of you at shoulder height, while simultaneously extending your left leg straight back at hip height. Keep your core engaged and your hips level. Hold this position for 30 seconds, focusing on lengthening your body.
Breath Control
Breathe deeply and evenly throughout the exercise. Inhale through your nose and exhale through your mouth.
Common errors
Common errors include letting the hips drop or lift too high, rounding the back, and collapsing through the shoulders. Make sure to maintain proper alignment and engage your muscles to prevent these errors.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Keep your gaze down at the floor to help maintain balance. Focus on keeping your body in a straight line from your fingertips to your toes. Squeeze your glutes and engage your core to stabilize your body.
Cautions
Avoid arching your back or letting your hips sag. Do not hold your breath – remember to breathe steadily throughout. If you feel any discomfort or pain, ease out of the pose.