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Puppy Pose

Melt away stress & open your shoulders and spine with Puppy Pose. A gentle, restorative stretch perfect for all levels.

The Puppy Pose mainly works the back, with help from the core. No equipment needed: it uses just your bodyweight.

Puppy Pose demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Optional Equipment

Yoga Mat
Yoga Mat

Puppy Pose Muscles Worked

Primary

Boxer Muscle (serratus anterior); Lats (latissimus dorsi)

Secondary

Abdominals (rectus abdominis); Obliques

Puppy Pose Variations and Alternatives

How to do the Puppy Pose

  1. Start on all fours in a tabletop position with your shoulders stacked over your wrists and your hips over your knees.

  2. Take a deep breath and as you exhale, walk your hands forward a few inches. Keep your hips stacked over your knees.

  3. Slowly lower your chest towards the ground while keeping your arms active and elbows lifted off the floor. You should be aiming to bring your forehead or chin to the ground.

  4. Allow your back to naturally curve, focusing on a comfortable stretch in your shoulders and spine.

  5. Gently press your hands into the ground to slightly engage your arms, ensuring the stretch is active.

  6. Hold the pose for anywhere from 30 seconds to a few minutes, maintaining steady breathing.

  7. To release the pose, walk your hands back towards your body and return to the tabletop position.

Remember to keep your neck relaxed and avoid putting any unnecessary pressure on it. If you experience any discomfort or pain, come out of the pose and consult with a healthcare provider or a qualified yoga instructor for alternatives that are safe for you.

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Puppy Pose FAQs

What muscles does the Puppy Pose work?

The Puppy Pose mainly works the back, with help from the core. The main muscles are the serratus anterior and latissimus dorsi.

What equipment do you need for the Puppy Pose?

None. The Puppy Pose is a bodyweight exercise, so you can do it anywhere.

What are some Puppy Pose variations and alternatives?

Similar exercises include the 3-Leg Dog Pose, Animal Resting Pose, Cat Cow Stretch and Cat Stretch.

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