Puppy Pose Benefits and Techniques for Beginners

Puppy Pose Benefits and Techniques for Beginners

Are you struggling with feelings of anxiety or carrying a heavy emotional burden? If so, Extended Puppy Pose is what you need to find some relief. This pose is a deep shoulder stretch that can help you release stress and tension while opening up your heart to the earth.

Extended Puppy Pose is a great way to soothe your mind and body after a long day, week, or month. So, if you're feeling overwhelmed or stressed, try this pose and see how it can help you find some much-needed relaxation and calm.

Benefits Of Puppy Pose

Puppy Pose is excellent for stretching the spine, shoulders, and upper back while promoting relaxation and relieving tension. It's a great addition to your yoga practice for improving posture and releasing stress in the upper body. Remember to listen to your body, adjust the pose to your comfort level, and consult a yoga instructor if you have any concerns or injuries.

Puppy Pose

Step-By-Step Guide To Perform Puppy Pose

  1. Place your hands and knees on the ground in a tabletop position. Your wrists should align with your shoulders and your knees under your hips.
  2. Breathe deeply and gently place your hands forward, lowering your chest towards the yoga mat. Keep your hips directly over your knees.
  3. Exhale and lower your forehead to the ground; if that's uncomfortable, you can place your chin on the mat.
  4. Extend your arms and press your palms, forearms, and elbows into the ground. Your elbows should be slightly lifted, gently stretching your shoulders and upper back.
  5. Relax your neck and let your chest melt towards the ground, opening your heart and stretching your spine.
  6. To protect your lower back and keep your hips aligned over your knees, engage your core muscles.
  7. To stretch gently and steadily, take a deep breath and hold the pose for 30 seconds to 1 minute. Make sure to maintain the stretch without straining.
  8. Slowly move your hands toward your body to release, returning to the tabletop position.

Yoga mat

Tips for Beginners

To extend the duration of this pose and provide additional support to your knees and lower back, consider inserting a rolled-up blanket or yoga bolster between your thighs and calves. This modification can enhance your comfort and stability while practicing Puppy Pose.

Variations of Puppy Pose

If you experience discomfort in your knees during the pose, consider placing a folded blanket underneath them. This will provide added cushioning and support. Adjust the blanket height to suit your body and ensure maximum comfort.

To enhance your stability and body support in this pose, you can place a yoga block under each elbow and one under your forehead. 

Precautions and Considerations

Common Misalignments

Be mindful not to splay your elbows outward, which can cause your shoulders to roll inward. This misalignment may lead to tension in your neck and shoulders. Keep your elbows in line with your wrists.

Avoid letting your knees spread wider than your hips, leading to lower back and sacrum compression. Aim to keep your knees stacked directly under your hips.

Puppy Pose

Shoulder or Knee Injury

Puppy Pose involves significant flexion in the knee joints and shoulders. Suppose you experience pain in these areas or are recovering from a shoulder or knee injury or surgery. In that case, it's important to prioritize your body's well-being and skip this pose.

Wrapping Up

Puppy Pose is a versatile and beneficial yoga posture that can enhance physical and mental well-being. This gentle stretch combines a forward bend with a heart-opening aspect, promoting flexibility in the spine, shoulders, and upper back while also helping to relieve stress and tension.

Whether you practice the classic version or explore variations like props for added comfort and support, Puppy Pose offers a valuable opportunity to connect with your breath, deepen your practice, and cultivate mindfulness.