Extended Puppy
Puppy Pose gently opens the shoulders and upper spine with the hips stacked over the knees.
- Level
- Beginner
- Hold
- 5–10 breaths
- Focus
- Shoulder and chest opening
- Steps
- 5 cues · ~1 min
- Melt the heart
Step by step
How to do Extended Puppy
StartBegin in Tabletop.
- 1
From Tabletop, walk the hands forward.
- 2
Keep the hips over the knees.
- 3
Lower the chest toward the floor.
- 4
Rest the forehead on the mat or a block.
- 5
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 & common mistakes
Aim for Hips over knees.
Teacher’s cues
- “Melt the heart”
Watch out for
Sitting back toward heels.
Make it yours
Easier, harder, supported
Forehead on a block.
- One-arm Puppy
- Blanket under knees
- Block under forehead
In a sequence
Where it fits in a flow
BeforeTabletop
BeforeChild’s Pose
This poseExtended Puppy
AfterDownward-Facing Dog- AfterChild’s Pose
Good to know
Questions
How does it differ from Child's Pose?
The hips stay high over the knees, which emphasises the shoulders.
A modern posture common in vinyasa and Yin.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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