Puppy pose
Puppy pose is a kneeling stretch for the shoulders and the sides of the back. With your hips over your knees, you walk your hands forward and lower your chest towards the mat. Use it after training, in a mobility session or in a recovery session.
Also called extended puppy pose or melting heart pose.
- Works
- Shoulders and sides of the back; also chest
- Hold
- About 30 sec
- Kit
- None. A folded towel for the forehead helps
- Intensity
- 2 of 5 on Prep's scale
How to do it
How to do puppy pose.
Hold about 30 seconds. Keep your hips above your knees rather than sitting back.
Step 1
Start on all fours
Start on all fours with hands under shoulders and knees hip-width apart beneath your hips. Rest the tops of your feet on the mat.
Step 2
Walk hands forward
Walk your hands forward one at a time, keeping both knees grounded and your hips above them. Let your chest begin to lower between your long arms.
Step 3
Settle and breathe
Lower your chest only as far as feels comfortable and rest your forehead gently on the mat or a folded towel. Keep your hips above your knees. Breathe, then ease your hips back towards your heels.
Form
Puppy pose form.
A comfortable stretch through the shoulders, sides of the back and chest.
Keep
- Keep hips above kneesReach the arms forwards without sitting back.
- Support your foreheadUse a towel rather than straining the neck.
- Let the ribs softenKeep the lower back comfortable.
Common mistakes
- Forcing the chest downUse a smaller lowering.
- Arching through the waistShorten the reach.
- Easier version
- Support the foreheadUse a folded towel or block and lower the chest less.
- Harder version
- Reach a little fartherKeep the hips above the knees and neck comfortable.
- When to stop
- Back off if you feel pinching at the front of the shoulder.
Questions
Puppy pose questions.
What does puppy pose stretch?
Puppy pose stretches the shoulders and sides of the back, and also the chest.
What is puppy pose good for?
Prep uses puppy pose for overhead shoulder range, after training, during a mobility session or during a recovery session.
How long should you hold puppy pose?
Hold about 30 seconds. Keep your hips above your knees rather than sitting back.
How do you make puppy pose easier?
Support the forehead. Use a folded towel or block and lower the chest less.
When should you stop puppy pose?
Back off if you feel pinching at the front of the shoulder.
Alternatives
Puppy pose alternatives.
Similar moves
In these routines
More upper back exercises
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.