Puppy Pose
Uttana ShishosanaA heart-melting stretch between Child's Pose and Downward Dog, hips over knees and chest lowering toward the floor. Opens the shoulders and upper back gently.
- 01Start on hands and knees with the knees under the hips.
- 02Walk the hands forward and keep the hips stacked over the knees.
- 03Lower the chest and forehead toward the floor.
- 04Keep the arms active, pressing the hands down and lifting the elbows.
- 05Let the chest melt toward the mat as the shoulders open.
- 01Hips stay stacked over the knees.
- 02Melt the chest, keep the arms active.
- 03Reach the hips back as the chest drops.
- 01Letting the hips drift back toward the heels — keep them over the knees to target the shoulders.
- 02Collapsing the elbows to the floor — keep the arms lifted and working.
- 03Arching the lower back sharply — reach the tailbone back to lengthen it.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.