Start on hands and knees with the shoulder over the wrists, hips above the knees and tops of the feet against the floor if comfortable. Begin walking the hands slowly forward while keeping the arms shoulder width apart and active with only the hands touching the floor. The ears will be between the arms or the head can rest gently on the floor or towel. The shoulders are drawing toward each other. You should feel a stretch in your back and arms with the hands being pressed down.
Breathe into your lower back as you feel the spine lengthen.
With the hips over the knees, there is weight on the hands and shoulders. If it's uncomfortable let the hips drop toward the heels to the point it's comfortable. Dropping the hips back will give some traction and stretch in the back and spine.
Hold for 30 seconds, up to 1minute if comfortable. When coming out walk the hands back under the shoulders.
Benefits: Stretches your arms, shoulders, spine, back, hips, thighs, knees, and ankles. Increases circulation in the head, shoulders, spine and hips. Great to release tension in your shoulders and upper back. Also brings calmness in the body with the mild inversion (hips above head) to help with stress and anxiety.
You may want to avoid this pose or consult your doctor if you have hip and knee problems, high blood pressure, heart problems or pregnant. Consult your doctor if you have any doubt's.
beginner yoga at home #42 "Yoga Minute" Extended Puppy Pose | |
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