Yoga pose
Extended Puppy Pose blends the shape of hands-and-knees with the feeling of a gentle heart-opening stretch. It can create space across the chest, shoulders and upper back while keeping the hips stacked over the knees.
Typical hold: 3 to 8 breaths
Timing: 3 slow breaths · 5 breaths · 30 to 60 seconds
Puppy Pose is often more manageable than a full backbend because the knees and shins support you while the arms reach forward. The main work is not pushing lower, but keeping a clear line from hips to hands so the chest can soften between the arms. Some bodies will rest the forehead on the floor, others the chin, and many will hover somewhere in between. All of those can be workable.
If the stretch disappears and the pose just feels like your lower back dropping, shift your hands a touch wider and draw the front ribs very slightly in. That often brings the sensation back into the chest and underarms.
Place a yoga block, stacked fists or a folded blanket under your forehead if the floor feels too far away. This usually makes the pose calmer and helps the neck soften.
Add a folded blanket under your knees or shins if kneeling pressure is distracting.
Keep your hands a little closer to your knees and take a smaller version of the shape if your shoulders feel tight or the chest cannot drop comfortably.
Take your hips back toward your heels and let your arms reach forward or rest by your sides.
Use this if kneeling is fine but the shoulder stretch in Puppy Pose feels too strong.
From hands and knees, slide one arm under the other and rest on the shoulder and side of the head, then switch sides.
Use this if you want a gentler upper-back and shoulder opening with less chest drop.
Rest your torso on a bolster or stacked cushions with your knees bent comfortably.
Use this if getting low to the floor is tiring or you want a more supported resting option.
The forehead rests on a block or folded blanket to reduce effort in the neck and make the stretch steadier across the shoulders.
A deeper variation where the chin moves toward the mat and the throat opens more. Only useful if the neck stays long and uncompressed.
The knees move a little wider apart, which can give the belly and chest more room and change the sensation through the front body.
Come out of Extended Puppy Pose and ease the depth when shoulder, knee, or neck pain feels sharp, or when tingling in the arms does not settle after you release. Choose a gentler version or get individual guidance before trying it again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
For most people, forehead down is the steadier starting version. It keeps the neck quieter and lets you focus on length through the arms and chest. Chin down is deeper and is not necessary if it feels compressed.
That usually means the ribs are dropping too heavily or the hands have walked too far forward. Try bringing the hands slightly back, keeping the hips over the knees, and lightly drawing the front ribs in.
Hip-width is a useful default, but it does not have to be exact. If your belly or chest feels crowded, a slightly wider stance may be more comfortable. If your lower back feels unstable, bringing the knees a little closer can help.
You can, but it does not need to be long to be useful. Three to eight breaths is enough for many people. If you hold longer, keep checking that your shoulders are not becoming dull or compressed.
Place a block, cushion or folded blanket under the forehead. That support often makes the pose feel clearer, because you can relax the neck instead of hovering and straining to reach down.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
