Demonstration video
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Get my programHow to do the puppy dog stretch
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.
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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.
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