Videos
Instructions
- Start on all fours with shoulders aligned over wrists and hips over knees.
- Walk your hands forward while keeping your hips stacked above your knees.
- Lower your chest toward the floor, keeping your arms extended in front.
- Rest your forehead or chin on the mat depending on flexibility.
- Hold the position while breathing deeply and relaxing into the stretch.
Technical Tips
- Keep hips directly above knees for optimal spinal extension.
- Do not collapse the lower back—aim to lengthen the spine gently.
- Engage your shoulders lightly to avoid sagging into the floor.
Breathing Tips
- Inhale deeply as you lengthen the spine forward.
- Exhale slowly to sink deeper into the stretch.
- Maintain steady, controlled breathing throughout the hold.
Medical restrictions
- Shoulder impingement
- Knee injuries
- Severe lower back pain
- Limited thoracic spine mobility
Description
The Puppy Dog Stretch, also known as Extended Puppy Pose or Uttana Shishosana in yoga, is a gentle flexibility exercise designed to open the shoulders, stretch the upper back, and lengthen the spine. Positioned between Child's Pose and Downward Dog in intensity, this movement helps alleviate tension in the thoracic region while encouraging proper spinal alignment. It is particularly beneficial for individuals with sedentary lifestyles or those experiencing tightness in the shoulders and upper back. Practicing this stretch regularly can improve posture, reduce stress, and enhance range of motion in the shoulder joints. It's often incorporated into yoga flows, warm-up routines, or cool-down sessions for its restorative and calming effects.
What muscles does the Puppy Dog Stretch target?
The Puppy Dog Stretch primarily targets the upper back and shoulders, including the lats and rhomboids, while also gently engaging the lower back and spine extensors.
Is the Puppy Dog Stretch good for shoulder mobility?
Yes, the Puppy Dog Stretch is excellent for improving shoulder mobility by creating active flexion and gentle decompression through the shoulder joints.
How long should I hold the Puppy Dog Stretch?
Hold the Puppy Dog Stretch for 30 to 60 seconds while maintaining deep, steady breathing for optimal relaxation and spinal decompression.
Can I do the Puppy Dog Stretch if I have back pain?
If you have mild upper back tension, the stretch can be helpful, but avoid it if you experience acute or chronic lower back pain unless approved by a healthcare provider.
Is the Puppy Dog Stretch suitable for beginners?
Yes, the Puppy Dog Stretch is beginner-friendly and can be easily modified to accommodate different flexibility levels using props like yoga blocks.