Puppy Pose

Puppy Pose: So führst du sie aus

1. 1Begin on all fours with your knees hip-width apart and your hips directly above your knees.
2. 2Place your hands shoulder-width apart and spread your fingers wide to distribute weight evenly.
3. 3Slowly walk your hands forward along the mat, keeping your hips over your knees throughout the movement.
4. 4Lower your chest toward the floor, allowing your forehead or chin to rest gently on the mat.
5. 5Let your arms remain extended and your elbows lift slightly off the ground rather than collapsing to the sides.
6. 6Press the backs of your hands lightly into the mat and draw the shoulder blades apart to broaden across the upper back.
7. 7Breathe steadily, allowing the chest to sink deeper with each exhale without forcing the movement.
8. 8Hold the position for 30 to 60 seconds, or as long as comfortable tension can be maintained without pain.
9. 9To exit, walk your hands back toward your knees and return to the all-fours starting position.

Technik-Tipps

• Keep your hips directly above your knees throughout the hold — shifting them back reduces the stretch on the thoracic spine and latissimus dorsi.
• Allow gravity to do the work; avoid actively pushing your chest down, which can strain the shoulder joints.
• If your forehead does not comfortably reach the mat, place a folded blanket or block beneath it to prevent neck strain.
• Maintain a slight external rotation in the upper arms so the elbows point outward rather than caving inward, which protects the shoulder joints.
• Focus the stretch in the mid and upper back rather than the lower back by engaging a mild abdominal brace to prevent lumbar overextension.

Häufige Fehler

• Shifting the hips back toward the heels: this converts the pose into a Child's Pose variation and removes the thoracic and lat stretch that makes Puppy Pose distinct.
• Collapsing the elbows to the floor: resting the elbows reduces shoulder engagement and shortens the lever, significantly decreasing the stretch through the chest and anterior deltoids.
• Forcing the chest down aggressively: pushing through discomfort rather than breathing into the stretch can impinge the shoulder joint or strain the rotator cuff.
• Letting the lower back arch excessively: without a mild core brace, the lumbar spine compensates for limited thoracic mobility, potentially causing lower back discomfort rather than an upper back opening.
• Holding the breath: shallow or suspended breathing limits how far the thoracic cage can expand and prevents the progressive release that accumulates over a longer hold.

Häufig gestellte Fragen