About this exercise
Puppy pose is a gentle yoga stretch that lengthens the spine and opens the shoulders and lats, releasing tension through the upper back. It also gives the chest and hips a mild stretch.
Puppy pose
Step by step instructions, muscle activation and variants for the Puppy pose.
EasyMiddle back
How to Perform
- Start on all fours with your shoulders over your wrists and hips over your knees
- Walk your hands forward while keeping your hips stacked above your knees
- Lower your chest and forehead toward the floor, letting your arms extend in front of you
- Keep a slight arch in your lower back and press your hands into the mat
- Hold the position and breathe deeply, feeling the stretch through your shoulders and spine
- Slowly walk your hands back to return to the starting position
Muscle Activation
Primary
Middle back
Secondary
Glutes
Common Mistakes
Common mistakes content is coming soon.
About the Puppy pose
The Puppy pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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