How to do Puppy Pose
On the floorHoldBeginner
Puppy Pose is a on the floor stretch for your spine, upper back and shoulders.
Step by step
- 1Start on your hands and knees.
- 2Walk your hands forward and lower your chest toward the floor.
- 3Keep your hips above your knees and lower your forehead to the floor.
What you should feel
Let your chest sink a little more with each breath out.
Form tips
- Create a long line from your hips to your fingertips.
- Feel your shoulders and upper back open.
- Let your forehead rest… heavy and soft.
Make it easier
If your shoulders feel tight, let your hands rest a little wider apart.
Coming out of it
Slowly walk your hands back in… and return to hands and knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Puppy Pose with a coach
In BendEase, a voice coach talks you into Puppy Pose, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your spine and upper back.
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