Puppy Pose

A kneeling extension posture that explores length through the spine, shoulders and sides of the body while keeping the hips lifted.

“Kneel softly. Reach forward. Let the chest descend with care.”

Puppy Pose sits between Child's Pose and Downward Facing Dog. The knees remain grounded while the arms reach forward, creating a quiet invitation for the spine, shoulders and chest to lengthen. It can reveal how the upper body meets space, breath and support.

The purpose is not to push the chest to the floor. The purpose is to explore length without strain. Allow the shape to be spacious enough for steady breathing and sensitive enough to change.

1. 1Begin on hands and knees.
2. 2Place your knees under or slightly behind your hips.
3. 3Walk your hands forward.
4. 4Keep the hips lifted as the chest moves towards the floor.
5. 5Allow the forehead, chin or chest to rest only if this feels comfortable.
6. 6Press lightly through the hands or fingertips.
7. 7Let the back of the neck stay long.
8. 8Breathe into the space across the ribs.
9. 9Remain for several breaths.

Instead of searching for the “correct” position, notice:

• •Can the hips stay above the knees without gripping?
• •Where do the shoulders feel the reach?
• •Does the lower back feel spacious or compressed?
• •Can the neck remain easy?
• •Is there room for the breath to move?

Let the breath show how much depth is available. If breathing becomes narrow or effortful, explore less reach, more support, or a higher resting point for the head.

Observe whether the student is seeking depth through the chest, the shoulders or the lower back. The useful version may be smaller, especially when the arms and ribs can soften without collapsing.

Reflect after practising:

• •What changed when you walked the hands slightly closer or further away?
• •Did the breath move more easily in one version?
• •Where did you feel supported by the floor?
• •Was there a place where reaching became pushing?

Rather than mistakes, you may notice:

• •Collapsing into the lower back
• •Forcing the chest towards the floor
• •Holding tension in the jaw or neck
• •Splaying the elbows wide
• •Pressing too strongly through the hands
• •Holding the breath

• •Place a blanket under the knees
• •Rest the forehead on a block
• •Keep the elbows bent
• •Bring the hands wider than the shoulders
• •Place the forearms on blocks
• •Reduce the distance between hands and knees

• ✓Breathing remains steady.
• ✓The shoulders feel engaged without strain.
• ✓The neck feels comfortable.
• ✓The lower back feels spacious.
• ✓The pose can be left without urgency.