This pose will be familiar to you if you have already learned the Child’s Pose and Downward-Facing Dog pose. The reason for this is because the Extended Puppy Pose is the mixture of the previously mentioned two poses.
You can use this pose to calm your mind and lengthen your spine. So, without further ado, let’s see the basics behind this pose.
Elements of the Extended Puppy Pose
The first thing you need to do is come down to all fours. In order to make this pose more comfortable, you can practice it on a yoga mat or something else that will ensure your knees aren’t hurt.
Next, you need to make sure that your shoulders are directly above your wrists. Besides that, your hips should be above your knees.
The first step ends with you placing your hands forward and curling your toes under.
Now, take a long, deep breath. As you are exhaling you should be moving your buttocks back to your heels. Don’t go the entire way to your heels, make sure you are somewhere in the middle of the path.
Also, remember to keep your arms as active as possible; let them do the work. As a final touch for the second step don’t let your elbows fall to the ground.
In order to relax your neck, put your head down to the floor, blanket, or whatever you have used. Your lower back should not be straight but rather slightly curved.
This yoga pose will get your back stretched like never before and in order to ensure the full stretch of your back, push your hands down and try to stretch through your arms.
While you are doing this remember to pull your hips back entirely.
The fourth and final step of this pose requires you to take long, deep breaths that will expand your back and spine. You should be able to feel your spine lengthening in all directions.
You should hold that position anywhere from 30 seconds up to one minute. After that time has passed, let your buttocks drop down to your knees.
The Final Verdict
That would be it when it comes to performing the Extended Puppy Pose. It is good to use this pose to get that nice, deep stretch of your entire back and breathe some positive energy into your body.
What I feel the need to address last is when you should avoid doing this pose. If you have a knee or spine injury, definitely avoid doing this pose or be extremely cautious with it. Besides those cases, you are good to go.
Well, that is all that you need to know when it comes to this yoga pose. Practice these elements to perfection and you will most definitely feel the benefits that this pose can give you. Good luck!