Puppy Pose

A kneeling pose halfway between child's pose and downward dog: the hips stay over the knees while the chest melts towards the floor, opening the shoulders and the upper back.

How to do it

1. Kneel on all fours with the hips over the knees and the hands under the shoulders.
2. Walk the hands forward and lower the chest towards the floor, keeping the hips high.
3. Rest the forehead or the chin on the mat and let the armpits soften downwards.
4. Hold the position for the prescribed time, breathing into the upper back.
5. Walk the hands back and sit onto the heels to come out.

Tips

• Keep the hips stacked over the knees; sitting back turns this into child's pose.
• Press the palms down and lift the elbows off the floor to keep the arms working.
• Rest the forehead on a block if the chest does not reach comfortably.

Muscles

Primary: Lats, Rear deltoid

Secondary: Erector spinae, Traps