Smart Workout Diary

Downward Facing Puppy Dog

Extended Puppy Pose is a yoga stretch performed from hands and knees, with the hips staying above the knees as the chest reaches toward the floor. It primarily lengthens the upper back, shoulders, chest, and spine, supporting mobility, posture awareness, and relaxation.

Demonstration

Downward Facing Puppy Dog — demonstration 1
Downward Facing Puppy Dog — demonstration 2

Instructions

  1. Start on all fours with your wrists under your shoulders and knees under your hips.
  2. Walk your hands forward while keeping your hips directly above or slightly behind your knees.
  3. Lower your chest toward the floor and rest your forehead down if comfortable; keep your arms long and hands pressing lightly into the floor.
  4. Breathe slowly and hold without forcing the stretch. To exit, press into your hands and return to all fours.
Muscle Group
Shoulders
Other Muscle Groups
Upper Back, Chest
Type
Yoga
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the hips back over the knees rather than shifting them far forward.
  2. Protect the shoulders by reducing the range or placing your forehead on support if the position feels pinchy.
  3. Use calm breathing and ease out of the pose if you feel pain, numbness, or dizziness.
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