Puppy Pose
Puppy Pose is a yoga stretch that lengthens the spine, opens the chest and shoulders, and releases upper back tension to improve posture and flexibility; used for relaxation and stress reduction.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lower Back, Lats, Shoulders
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
9/10Erector Spinae
Lats
8/10Teres Major
Shoulders
8/10Rear Delts
Chest
7/10Abs
4/10Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Between holds
How to Perform
Start on hands and knees in tabletop position with wrists under shoulders and knees under hips on a yoga mat.
- Walk hands forward while keeping hips over knees.
- Lower chest toward the floor.
- Rest forehead or chin on the mat.
- Press palms into the floor and engage shoulders.
- Maintain a gentle curve in the upper back.
- Engage core to support lower back.
Coaching Tips
Form Cues
- Hips high over knees
- Heart melts forward
- Shoulders away from ears
- Core engaged lightly
- Elbows slightly lifted
Breathing
Inhale to lengthen the spine; exhale to deepen the stretch while bracing the core lightly.
Tempo
0-10-0
Range of Motion
Hips stacked over knees with chest lowering until it approaches the floor; spine forms a gentle curve without lower back collapse.
Safety
Safety Notes
- Pad knees if sensitive
- Avoid if acute neck or shoulder injury
- Keep neck neutral; use prop for support
- Consult doctor for back issues or pregnancy
- Warm up before deeper variations
Spotting
No spotting required; self-supported pose.
Common Mistakes
- Collapsing lower back
- Letting hips drop back
- Splaying elbows outward
- Straining the neck
When to Avoid
- Acute shoulder or wrist injuries
- Neck pain or cervical issues
- Severe back injuries like herniated discs
- Pregnancy in third trimester
- High blood pressure or vertigo
Flexibility Needed
- Shoulder flexion for arm extension
- Thoracic spine mobility
- Knee comfort for kneeling
Build Up First
- Familiarity with tabletop position
- Basic hip and shoulder awareness
Also known as
Uttana Shishosana, Anahatasana, Melting Heart Pose, Extended Puppy Pose
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