Mobility · Yoga
Puppy Pose
Puppy Pose is a kneeling stretch with your arms reaching forward and hips above your knees. It stretches your lats, shoulders, and chest while exploring overhead reach.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start on all fours with your knees under your hips and hands under your shoulders.
- Walk your hands forward while keeping your hips above your knees.
- Lower your chest toward the mat between your arms.
- Rest your forehead on the mat or a block.
- Hold this position for the planned duration.
- Walk your hands back toward your knees to return to all fours.
Form cues
- Keep your lower belly gently engaged.
- Breathe slowly into your back ribs.
- Spread your fingers wide.
Common mistakes
- Collapsing through the lower backShorten your reach so the stretch does not depend on a deep lower-back arch.
- Letting the elbows buckleKeep your arms long without locking your elbows.
- Craning the neckLook toward the mat rather than reaching your chin forward.
Safety
Forcing your chest downward can irritate your shoulders or lower back, especially when your overhead range is limited. Kneeling on a hard surface can cause knee discomfort.
- Place padding beneath your knees.
- Use a bolster beneath your chest if lowering toward the floor feels too intense.
- Leave the pose if you feel pinching, sharp pain, tingling, or numbness.
If you have ongoing shoulder, neck, back, or knee pain, choose a supported version or ask a physiotherapist for guidance first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Bolster (optional)
- Yoga Knee Pad (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 20–40 seconds
- Rest
- No rest timer
Aim for a mild, steady stretch rather than the deepest position you can reach.