Extended Puppy Pose Beginners Yoga Asanas

Step 1

Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.

Step 2

As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don’t let your elbows touch the ground.

Step 3

Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.

Step 4

Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.

Benefits of Extended Puppy Pose

• Stretches the spine and shoulders
• Calms the mind and invigorates the body
• Improves flexibility, especially in the spine
• Relieves symptoms of chronic stress, tension, and insomnia
•  Strengthens and stretches the arms, hips, and upper back