Puppy Pose
BWBodyweightStretch
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Puppy Pose is a bodyweight stretching exercise that involves kneeling on the floor and walking your hands forward while lowering your chest toward the ground, keeping your hips high to create a deep stretch in the upper body. Its primary purpose is to improve flexibility and mobility in the shoulders, spine, and back while gently engaging the abs for stability. Ideal for yoga practitioners, athletes recovering from upper body workouts, or anyone seeking relief from tight shoulders and thoracic spine, it requires no equipment beyond a mat.
How to Perform Puppy Pose
- 1Start on all fours on a yoga mat, with hands directly under shoulders and knees under hips, toes tucked under.
- 2Exhale as you slowly walk your hands forward about 6-12 inches, spreading fingers wide for stability.
- 3Inhale deeply, then exhale while lowering your chest toward the floor, keeping elbows slightly bent.
- 4Continue exhaling as you slide hips back halfway toward heels, forming a long, straight line from hands through shoulders, spine, and hips.
- 5Lower your forehead or chin gently toward the mat, relaxing your upper back and shoulders.
- 6Hold the pose for 5-10 deep breaths: inhale to lengthen the spine, exhale to deepen the stretch.
- 7To exit, inhale and walk hands back under shoulders, returning to all fours.
- 8Key form tips: Keep hips above knees (not fully on heels) for puppy pose—avoid rounding lower back or locking elbows. Gaze down or forward to maintain neck neutrality. Common mistakes: forcing forehead to floor or collapsing shoulders—focus on lengthening spine instead.