What is Puppy Pose? It’s kind of like the lesser known cousin of Downward Facing Dog and Child’s pose, arguably two of the most popular and well known yoga poses. So what’s it good for? There have been quite a few great articles written on the topic of Puppy Pose Benefits. Puppy pose is a gentle and relaxing backbend that offers a variety of benefits for the body and mind, after all it is named after the way that puppies often stretch after waking up from a nap. It’s a great choice for when you want a stretch that is not too deep or strenuous, while keeping your body in a supportive posture. It’s definitely one of my favourite poses and one that’s quite often overlooked and underrated so let’s dive into it today. If you want to jump right into practice you could try our Delighted Dog Flow on demand video, which includes quite a few interesting variations on Puppy Dog pose for you to explore.
Just a quick note: I’m not going to waste a lot of your time with flowery descriptions so I’m just going to get right into listing out the benefits and giving you a quick idea of how you can work this into your practice.
Physical benefits of puppy pose
- Stretches the spine, shoulders, chest, and abdomen
- Improves flexibility
- Relieves back pain and stiffness
- Strengthens the arms and core muscles
- Opens the hips
- Improves balance and coordination
Mental and emotional benefits of puppy pose
- Reduces stress and anxiety
- Promotes relaxation and calmness
- Boosts mood and energy levels
- Improves self-awareness and body image
How to do puppy pose
- Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
- Tuck your toes under and walk your hands forward until your forehead rests on the mat or a block.
- Keep your arms active and press your hands down into the mat.
- Draw your hips back towards your heels, keeping your lower back slightly arched.
- Relax your neck and shoulders.
- Hold the pose for 5-10 breaths.
- To come out of the pose, slowly walk your hands back to your knees and come to child’s pose.
Some of my favourite tips for puppy pose
- If you have tight hamstrings, you can place a block under your knees to support your body. You can also use a rolled up towel or yoga bolster if your knees are sensitive.
- If you have neck pain, you can place a block, bolster or rolled up towel under your forehead to support your head.
- Be careful not to overextend your back. Listen to your body and if you feel any pain, back out of the pose.
Modifications of puppy pose
- Wide-legged puppy pose: Spread your legs wider than hip-width apart to deepen the stretch in your hips and inner thighs.
- One-legged puppy pose: Lift one leg up and extend it behind you, keeping your foot flexed. Hold for 5-10 breaths, then repeat on the other side. This is definitely less of a relaxing pose but can be really beneficial for building lower back and glute strength. Make sure to do both sides!
- Extended puppy pose: Walk your hands forward until your arms are fully extended. This variation intensifies the stretch in your chest and shoulders. This is a great one for people who work at a desk.
Who should avoid puppy pose?
Puppy pose is generally safe for most people, but as with all yoga poses (and exercise in general) you need to listen to your body and respect what it is telling you. Yoga is about connecting to your body, not pushing yourself past your limits! You should check with your doctor and probably avoid this pose if you have any of the following conditions:
- Neck pain
- Shoulder pain
- Back injury
- High blood pressure
- Heart disease
- Pregnancy
Again, whether or not any of the above applies to you, if you are unsure whether or not puppy pose is safe for you definitely talk to your doctor or a yoga teacher first before incorporating it into your practice.
So that’s it! Puppy pose is a wonderful yoga pose that offers a variety of benefits for the body and mind. It is a gentle and relaxing pose that is suitable for all levels of experience. If you are looking for a pose to relieve back pain, reduce stress, or improve your overall flexibility, puppy pose is a great option.