Extended Puppy Yoga Pose

Extended Puppy Yoga Pose is a forward bend pose that targets the shoulders and is ideal for yogis and yoginis at a beginner to intermediate level.

svadisthana – the sacral chakra
anahata – the heart chakra
visuddha – the throat chakra
related poses
How To Do Extended Puppy Yoga Pose
  1. Begin by coming to your hands and knees on the floor or mat. Place your knees so they are hip-width apart, wrists directly under the shoulders. Your arms and thighs should both be perpendicular to the floor.
  2. Reach your hands forward, keeping them shoulder-width apart. Exhale and extend your arms and torso forward, a straight line running from your tailbone through the tips of your fingers. Lower your forehead towards the floor, resting it on the mat if possible. Keep your neck long and your head between your arms; don’t bend at the neck to lower it further.
  3. As you extend and come down, allow your spine to curve inward to deepen the pose and stretch the spine. Firm your shoulders into your back and press firmly through the hands, stretching through the arms. Keep your armpits lifted.
  4. Hold this pose for 30-60 seconds, or 3-5 minutes if you want to experience the benefits of the pose more deeply. To come out, walk your hands back toward you to come to all fours. Alternatively, lower your hips and bring your buttocks down to your heels as you draw your torso upright.
  • Breathe deeply through each step.
  • Do not perform this asana if you have a knee injury.

Place a folded blanket or towel under the knees for comfort if you’re having difficulty holding the pose for extended periods of time.
Place a folded blanket, firm pillow or yoga block under the forehead to relieve tension from the neck.
This is a great pose to practice before deeper backbends.

Stretches & Strengthens

All Muscles: Shoulders, lats, abs, spine

Target Muscles: Shoulders

Health Benefits of Extended Puppy Yoga Pose
  • Can relieve stress and anxiety.
  • Opens the chest and shoulders.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



anaha: breathing freely, healthy, length
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?