Extended Puppy

Puppy vs Child’s Pose vs Downward Dog

• Child’s Pose: hips sit back on the heels; a resting, folded shape
• Puppy Pose: hips stay over the knees and the chest sinks forward; a shoulder and upper-back stretch
• Downward Dog: knees lift and the body makes an inverted V; works the legs and shoulders together

How to set it up

• Start in Tabletop with the hips over the knees
• Walk the hands forward a few hand lengths, keeping the hips where they are
• Lower the forehead or chin to the mat or a block
• Keep the arms active, elbows lifted, and let the chest melt towards the floor
• Breathe into the upper back and the sides of the ribs

Props and variations

A blanket under the knees helps if they are sensitive, and a block under the forehead gives the neck support. If the shoulders are tight, take the hands wider than the mat. For a deeper upper-back stretch, rest the elbows on blocks with the palms together behind the head. In Yin practice, the pose is often held longer with the chest resting on a bolster.

How long to hold and safety

Five to ten breaths in an active class, or 1 to 3 minutes in a supported version. Ease off or skip it with a shoulder injury, and keep the arch in the lower back gentle if you have back pain. Come out by walking the hands back and sitting into Child’s Pose.