Puppy pose

The quick read

What is Puppy pose?

Puppy pose is a floor movement used in stretching and mobility sessions. People often include it when they want to bring attention to shoulders, chest, back. Its value comes from how it fits the person and the routine, rather than how closely the body matches a picture.

The illustration offers orientation. Use your own comfortable range and leave room to breathe normally.

Use it well

How to approach the movement

A mat, rug, or folded towel can make floor contact more comfortable. Plan the transition down and back up before you begin, especially if kneeling or balance is difficult.

Enter gradually, pause where the sensation is mild and clear, and come out with the same control. Bouncing, forcing, or holding your breath usually adds effort without making the movement more useful.

Step-by-step instructions

1. Start on hands and knees, with hips over knees.
2. Walk your hands forward and lower your chest.
3. Rest your forehead on the mat or a support.

Helpful cue

Keep your hips above your knees and your neck relaxed.

Make it gentler

For less intensity, keep your chest higher and soften your knees or elbows as needed.

Movement precautions

Use care with spine, shoulder, or arm problems. Stop and seek advice if it hurts.

Routines that include this movement

• After Swimming · 5 min
• After Climbing · 4 min 30 sec

Safety

When to choose another option

Stop with sharp pain, tingling, numbness, dizziness, weakness, or symptoms that travel. If you are managing an injury, recent surgery, pregnancy-related concern, joint instability, or persistent pain, ask a qualified clinician how this movement should be adapted.