Puppy Pose
- Beginner
- Yoga
- Mobility
Puppy pose keeps your hips stacked over your knees while you walk your hands forward and let your chest sink toward the floor. The held stretch opens the lats and upper back as your arms reach long overhead. Beginners use it as a warmup, a cooldown or a recovery flow, held for time between other stretches.
- Muscles
- Lats, Upper back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Start on all fours, hips over your knees.
- Walk your hands forward and lower your chest.
- Rest your forehead or chin on the floor, arms long.
- Melt your chest toward the floor and breathe.
Form cues
- Press your palms flat and spread your fingers.
- Keep your arms about shoulder-width apart.
- Let your neck relax completely and breathe slowly.
Common mistakes
- Hips drift back away from the knees. Keep your hips stacked directly over your knees.
- Shoulders hunch up toward the ears. Draw your shoulders down away from your ears.
- Chest drops down too fast and bounces. Lower your chest slowly and hold it still.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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