Puppy Pose

How to

1. Begin on hands and knees in a tabletop position with shoulders stacked over wrists and hips over knees.
2. Walk your hands forward, keeping the palms shoulder-width apart, allowing your chest to lower towards the mat.
3. Keep your hips lifted directly above your knees and ensure the tops of your feet are flat on the mat.
4. Relax your forehead on the mat or use a block for support if needed.
5. Engage your arms by gently pressing your palms into the mat, feeling the stretch in the shoulders.
6. Breathe deeply and steadily, inhaling to feel length in the spine, and exhaling to relax more into the pose.
7. Maintain a soft gaze towards the mat or close your eyes for a more inward focus.
8. To exit, gently walk your hands back to the starting tabletop position, being mindful of your back and shoulders.

Benefits

• Opens the chest and shoulders, improving flexibility and releasing tension.
• Stretches the spine, helping to alleviate back pain and improve posture.
• Calms the mind and reduces stress, promoting relaxation and mindfulness.
• Gently stimulates the abdominal organs, aiding in digestion.
• Enhances lung capacity and breath awareness by expanding the chest.

What next

• Watch practice videos
• Practice — Move
• Find a teacher