Drinking Bird is a balance and strength-building yoga pose that combines elements of standing balance and core stability. In this pose, you balance on the toes, reach the chest forward, and extend the arms back like wings, mimicking the posture of a bird drinking water. This pose is a contemporary yoga pose that helps to enhance balance and stability.

Benefits & Muscle Focus:

• Strengthens the legs (quadriceps, hamstrings, calves) and the core muscles.
• Enhances ankle stability and improves balance and focus.
• Opens up the chest and engages the back muscles.

Alignment:

1. Starting from Utkatasana (Chair Pose), sweep the arms back like airplane arms, palms facing down, and lift the heels to balance on the balls of the feet. Big toes can touch or keep the fit approximately hip-width distance apart.
2. Squeeze the shoulder blades together to open up across the chest as you send your hips back and heart forward. Lift the heels and engage the calves.
3. Modifications: deepen by interlacing the fingers behind your back and extending them up overhead (Fierce Drinking Bird).

Contraindications:

• Knee issues: Those with knee injuries or conditions should avoid this pose or modify by squeezing a block between the thighs.
• Ankle injuries: Avoid this pose if you have ankle injuries; alternatively you can modify by adding a blanket underneath the heels for added support.
• Balance problems: Individuals with balance or dizziness issues should practice this pose near a wall or use a chair for support.

Practice:

• Power 40: Full Body Flow (minimal cues) →
• Power 40: Yoga for Injured Climbers →