Puppy
Hips high over the knees, chest melting toward the floor, arms reaching long. Chest, lats and shoulders.
The lesson
- 01
Hips stay over the knees
From hands and knees, walk your hands forward but leave your hips exactly where they are — high, stacked over your knees. This is the whole pose.
- 02
Melt the chest, not the belly
Let your chest sink toward the floor and rest your forehead or chin on the mat. Keep a little length in your low back rather than letting the belly drop.
- 03
Arms straight and active
Reach through straight arms and lift your elbows off the floor. Collapsed elbows take the stretch out of your armpits, which is where it belongs.
- 04
The test
A long opening through your armpits, the sides of your ribs and the front of your shoulders. If you mostly feel your low back, your hips drifted back toward your heels.