Extended Puppy Pose
Extended puppy style is a basic pose of yoga with calming benefits and can be practiced by a beginner.
Kneel down on the floor. Your legs should be hip width apart and your knees should be placed directly under your hips. Bend forward and rest your palms on the floor, fingers pointing in the opposite direction of your body. Your palms should be right under your shoulders and your hands should be shoulder width apart.
Puppy Pose Yoga
Slowly walk your hands forward and rest the front of your feet on the floor. Extend your hands as far as you can, ensuring your elbows do not touch the ground.
Exhale and push your hips and buttocks backwards towards your heels. Rest your forehead on the floor and curl your back so you can actually feel the stretch in your spine. Relax your neck.
Breathe deep into your back and remain in this position for at least 30-60 seconds. Release by pushing your hips and buttock onto your heels, whilst moving your upper body backwards towards your heels. Rest your buttocks on your heels. You should be in the child’s pose at this stage. From the child’s pose, slowly lift your upper body off the floor and come back to the sitting position.
Benefits of the extended puppy pose
- This pose stretches the thighs and the spine
- It also stretches the shoulders and the torso
- Reduces stress and anxiety
- Calms the mind and the body
As a beginner, you may be able to use a cushion or blanket for support under your knees and forehead, to avoid and knee injury. This will enable you to hold the pose for longer.