Puppy Pose

Puppy Pose Exercise Description

Puppy Pose (often called Extended Puppy Pose) is a floor-based shoulder and thoracic spine stretch that blends elements of Child’s Pose and Downward Dog. With hips stacked over knees and arms reaching forward, it emphasizes shoulder flexion while encouraging gentle thoracic extension. Primary tissues targeted include the latissimus dorsi, teres major, and pectoral muscles, with supportive engagement from the trunk to maintain a neutral lumbar spine. The position allows the scapulae to upwardly rotate and glide as the chest moves toward the floor, helping create overhead mobility without loading the lower back. Use a relaxed, steady breath and supportive props as needed to keep the neck neutral and avoid forcing range.

Muscle Groups: Back, Lats
Target Muscles: Latissimus Dorsi, Teres Major
Assisting Muscles: Pectoralis Major - Sternal Head
Stabilizing Muscles: External Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Mid Back
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Shoulder Extensors, Shoulder External Rotators
Joint Involvement: Multi-joint
Muscle Location: Lats, Lower Lats
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Puppy Pose Exercise

‘- Start on all fours: knees under hips, wrists under shoulders, neutral spine.
– Walk your hands forward, keeping hips stacked above knees.
– Spread fingers and press palms; keep elbows lifted off the floor.
– Externally rotate the upper arms (biceps face up) to avoid shoulder crowding.
– Keep ribs gently drawn in to prevent collapsing into the lower back.
– Reach long through the fingertips as you let the chest and armpits sink toward the floor.
– Rest your forehead on the floor or a block to keep the neck neutral.
– Keep shoulders away from ears; allow shoulder blades to glide upward and around the ribcage.
– Breathe slowly into the sides and back of the ribcage; on each exhale, soften the chest downward without forcing.
– To reduce intensity, widen the hands slightly, bend the elbows, or place padding under knees and a block under the forehead or hands.

Puppy Pose Tips

‘- Keep knees under hips and wrists under shoulders as you start, maintaining a neutral spine.
– As you walk your hands forward, keep hips stacked above knees instead of shifting backward.
– Spread your fingers and press your palms into the floor, keeping elbows lifted.
– Externally rotate your upper arms so your biceps face up to avoid shoulder crowding.
– Gently draw your ribs in to prevent collapsing into the lower back.
– Reach long through your fingertips while allowing your chest and armpits to sink toward the floor.
– Rest your forehead on the floor or a block so your neck stays neutral.
– Keep your shoulders away from your ears and let your shoulder blades glide upward and around your ribcage.
– Breathe slowly into the sides and back of your ribcage, softening your chest downward on each exhale without forcing.
– To reduce intensity, widen your hands slightly, bend your elbows, or use padding under your knees and a block under your forehead or hands.

Puppy Pose Beginner Introduction

Puppy Pose (often called Extended Puppy Pose) is a floor-based yoga stretch that emphasizes open shoulders and a mobile upper back. The position sits somewhere between Child’s Pose and Downward Dog, with the lower body grounded while the arms lengthen out in front. As the chest drifts toward the mat, a broad stretch can be felt through the lats, sides of the torso, and chest, while the core supports a comfortable, steady lower back position rather than a deep backbend.

This shape highlights overhead reach without adding extra strain to the lumbar area, so attention can center on how the shoulder blades slide and rotate around the ribcage. Slow, steady breathing into the rib area often enhances the sensation of space across the chest and under the arms. Many practitioners incorporate blocks or other padding under the forehead, hands, or knees to create a gentler version of the stretch, supporting the neck and allowing relaxation through the upper body while maintaining an easy, sustainable posture.