Puppy Dog Pose In Yoga


Puppy Dog Pose in yoga is an intermediate level backbend that stretches the chest and shoulders. It calms the nervous system and improves posture. Typically, the practitioner starts in a tabletop position, then presses back onto their hands and forearms while dropping the forehead to the ground. The hips stay above the knees with a neutral curve of the spine.

There are many applications of this pose: it can help increase shoulder mobility, can be used to counterbalance sitting at a desk all day, can help alleviate headaches and stress-related symptoms, and is helpful for those who suffer from lower back issues by strengthening the lunge’s three primaries: hips, lower back and hamstrings. Additionally, it opens up space for breathing more deeply and fully.

The benefits of Puppy Dog Pose include improved posture through increased shoulder stability, increased flexibility in the arms and shoulders as well as strengthening techniques specific to this area. It also encourages centering through breath work as well as calming activities such as meditation or restorative postures. Furthermore, it helps develop active stability which is important for moving safely throughout life activities with proper alignment. Finally, regular practice of this pose can contribute to improving your overall health such as better immune system functioning and digestive health along with helping balance hormones levels due to its calming influence on our body systems.

Anatomy of the Pose

Puppy Dog Pose is an intermediate yoga pose that helps to promote spinal mobility and stretching of the entire body. This pose can also serve as an excellent preparatory asana for deeper stretches, such as Crane Pose or Seated Forward Fold. It provides a good opportunity to open up energy pathways throughout the torso and spine, while building strength and flexibility in the shoulder region.

When setting up Puppy Dog Pose, start by coming down onto your stomach, with your knees resting on the floor and both hands placed shoulder width apart (or slightly further). Soften your elbows into the ground and make sure your chin is lifted off of your chest. Engage your core muscles by drawing your navel towards your spine as you gently come onto the tops of your feet, inhaling deeply. Exhale as you draw back through arms towards hips allowing gravity to pull you forward, deepening the stretch in back body. You can remain rooted into this position for a minimum of three breaths or increase the duration if desired.

Benefits of Puppy Dog Pose include increased flexibility in the spine, shoulders, chest, pelvis and legs; improved posture; improved breath capacity; release built-up tension throughout body; stimulation to abdominal organs; gently stretches thighs and hip flexors; lengthened external rotators of upper arm which can relieve tightness caused by improper desk posture; quiets mind/nervous system as it stimulates parasympathetic nervous system to help combat stress & anxiety; improves concentration and total relaxation due its grounding nature when props are used appropriately during practice.

Connecting Mind and Body

Puppy Dog Pose in yoga is a great way to connect mind and body by combining breath and movement. This pose, also known as Anahatasana, helps to open the chest, shoulders and upper back while relieving tension and stress from the body. It should be practiced with an awareness of breath and movement.

Yoga Pose Sequence

To start this pose, begin in a tabletop position on your hands and knees. As you inhale, curl your toes under so that the sole of each foot is pressing against the ground. At this point, press your pelvis effectively towards your heels while keeping your arms shoulder-width apart.

As you exhale, guide your chest towards the ground keeping your back comfortable straight at all times. Simultaneously move your elbows inwards allowing them to reach past their natural range while feeling the broadening of your collarbone area. Let any tightness drift away during this moment as well as tensions stored around the neck and shoulder area; relax into this pose whilst letting go of breaths being gradually longer than before helping you sink deeper into it with each passing moment.

Allow yourself to stay in Puppy Dog Pose for 15-30 seconds as it has a wide variety of benefits – some holistic but also having physical effects such as creating space between vertebrae alleviating any pressure from nerves within disc padding region along the spine which can be incredibly soothing. Maintaining balance between flexibility & stability when trying out Puppy Dog Pose will ultimately bring about greater results when combined with mindful practice which after all is at its core what Yoga is all about; Self discovery through mindful movements which strengthen both body & spirit!

Entering the Pose with Intention

Puppy Dog pose is an integral part of many yoga sequences, and can be done as an independent pose as well. To enter the pose with full intention, a practitioner should first come onto their hands and knees. The hips should be slightly elevated above the heels. The spine should remain in neutral alignment, with the chin drawn slightly inward towards the chest. The arms are extended forward until the palms of the hands are flat on the ground. Inhale deeply, broadening across the collarbones and lifting through the sternum before exhaling and bringing your forehead to rest onto the mat with your arms stretched wide. Remain in this position for a few moments or for as long as desired while focusing on conscious breathing.

For practitioners seeking a more intensive Puppy Dog Pose practice, crafting a sequence or dedicated flow is recommended. After entering into Puppy Dog Pose (as described above), additional poses to include may vary depending on an individual’s preferences and needs. Commonly included poses are Cat-Cow Sequence, Child’s Pose/Acton Arms, Downward Facing Dog Pose/Palm Heel Push Up/Doggy Plank Holds, low lunge with deep hip flexor stretch, Knee-to-Chest pose or Camel pose variations for deeper heart opening and rib cage release. None of these poses need to be forced or held for overly long periods; rather, each can be linked together steadily but mindfully for optimal benefits both physically and mentally from practicing this particular series of postures.

Enhancing Your Practice

Puppy Dog Pose is a great stretch for the shoulders, back and chest, but there are additional modifications to take it to the next level.

Adding props can help deepen the stretch. A yoga strap or resistance band can be tied around your arms at elbow level in order to keep your hands pulling back during the pose. This helps you open up your chest more fully improving the benefits of the pose.

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You may also want to experiment with various variations such as reaching your arms out in front and eventually reaching one arm up at a time while keeping your hips low on the floor. Also, if you find it too difficult, try going up onto knees instead of toes first before attempting full puppy dog pose.

Finally, don’t forget to focus on breathing properly during these poses; this will help ensure that you get maximum benefit out of each pose and stay focused throughout.. Adding Ujjayi breath (a type of Yogic breathing) will provide further benefits as this form of meditation releases stress and tension from the body, allowing for deeper relaxation and rejuvenation.


The Puppy Dog Pose in yoga is a great and accessible stretch for practitioners of all levels. It gently opens the chest and shoulders, stretches the arms and spine, and helps relax the muscles of your back. It may also be used as a counter pose to more intense poses like downward facing dog or plank pose if you are feeling overwhelmed or experiencing fatigue or other physical issues.

To practice this pose, begin on your hands and knees in a tabletop position with your hips directly above your knees and your shoulders stacked directly above your wrists. On an inhale, lift your hips and begin walking your hands forward until you feel your chest sink down onto the floor. Move into a gentle forward fold, spreading out through the length of your spine as you reach up through your tailbone, keeping it lifted to help open the chest even further. Relax here while continuing to draw breath into the spaces between each vertebrae to bring more openness to the upper body. To come out of this posture, bend both knees back up into tabletop position before sitting back onto their heels in Child’s Pose or Downward Facing Dog to complete the practice.

The Puppy Dog Pose in yoga is a great way to open up tightness in many areas of the body. The combination of increased spinal mobility with active stretching for arms and neck muscles can provide deep release for any number of tensions that may be held throughout the body. When practiced mindfully, this pose will leave practitioners feeling deeply relaxed yet energized at once”a wonderful way to end a brief yoga session!

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