Puppy Pose

Lats, Shoulders, Thoracic SpineBodyweight

Gentle shoulder and upper back stretch from your knees. Opens up the chest and improves overhead shoulder flexibility.

How to do it

1Start on all fours with your knees directly under your hips and hands under your shoulders.

2Walk your hands forward while keeping your hips stacked right over your knees.

3Lower your chest and forehead toward the floor, reaching your arms out long.

4Gently push your hips back and up, feeling the stretch across your shoulders and upper back.

5Hold this position, letting your neck and shoulders melt into the stretch.

Common mistakes

Shifting your hips too far forward or back, losing stacked alignment over your knees.

Excessive lower back arching, which steals the stretch from your upper back.

Holding tension in your neck, preventing your upper body from relaxing.

Breathing

Breathe deeply through your nose into your upper back. Let your chest sink lower with every exhale.

Make it harder or easier

To simplify, rest your forehead on a block or pillow.

To make it harder, come onto your fingertips to deepen the shoulder extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.