Extended Puppy
Puppy Pose gently opens the shoulders and upper spine with the hips stacked over the knees.
- Level
- Beginner
- Family
- Forward fold
- Hold
- 5–10 breaths
- Works
- Shoulders, upper back, chest
- Melt the heart
Step by step
How to do Extended Puppy
Begin Begin in Tabletop.
- 01
From Tabletop, walk the hands forward.
- 02
Keep the hips over the knees.
- 03
Lower the chest toward the floor.
- 04
Rest the forehead on the mat or a block.
- 05
Keep the arms active, elbows lifted.
- ↩
Coming out. Walk the hands back and sit into Child's Pose.
Breath
Breathe into the upper back.
Focus
Shoulder and chest opening
Why practise it
Stretches shoulders and upper spine.
Alignment & cues
Hips over knees.
Teacher’s cues
- “Melt the heart”
Common mistakes
Sitting back toward heels.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Forehead on a block.
Variations
- One-arm Puppy
Props
- Blanket under knees
- Block under forehead
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Modify with shoulder injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern posture common in vinyasa and Yin.
Questions
How does it differ from Child's Pose?
The hips stay high over the knees, which emphasises the shoulders.
