How-to do Puppy Pose

Puppy Pose

Puppy pose is one of my fave yoga poses for getting into the thoracic spine, improving should mobility and reversing that desk induced hunch back so many of us suffer from – and an excellent one for CrossFitters to practice regularly!

This pose has a cute name, but don’t be fooled, this is a DEEP backbend and it may take a few weeks or even months of practice before you will be able to get your chest to the floor fully.

Here is a short instruction video I made to help you into the pose safely and correctly.

Or you can take a moment to read my quick guide below.

How to do Puppy Pose – scaled options and progressions

  • Option 1 – Begin in extended childs pose – sit back on your heels at the back of the mat and reach forwards with your hands, bring your forehead to the floor.  Lift your bum if needed
  • Option 2 – from extended childs pose, keep reaching forward with your hand and lift your eye gaze and bring your chin to the mat, look forwards. You will need to begin to lift your bum away from your heels to achieve this.
  • Option 3 – keep sliding forwards until eventually, your chest reaches the mat. Your hips should be stacked vertically on top of your knees, do not let them come too far forward. Your lower back should remain neutral and flat – you should not feel any bend in this area.  The only ben should be in your upper back and neck.