How to Do the Yoga Extended Puppy Pose With a Bolster

The yoga extended puppy pose is a combination of the child's pose and downward facing dog. The extended puppy pose offers a fantastic stretch for the hips, upper back and shoulders as well as the arms; however, for those just learning the pose, there are a few ways that a bolster can help.

Difficulty: Moderately Easy

Instructions

1. Rest on your hands and knees with the tops of your feet resting on the ground. Slowly walk your hands out, keeping them shoulder's width apart, as you drop your chest towards the mat. Keep your hips directly above your knees, and drop until you can rest your forehead and arms on the ground.

2. Place a bolster lengthwise from the knees to the ankles and squeeze. This will help you to activate the muscles of the legs and hips and perfect the posture, protecting the lower back.

3. Set your forehead on a bolster to help support your weight while gaining flexibility and also for those who have trouble with inversion poses. Because inversion poses cause blood flow to change direction, they can cause headaches or discomfort, particularly for those with high blood pressure. If this is the case, the few inches of elevation that a bolster offers should be enough.

4. Hold the extended puppy pose for 30 to 60 seconds. When ready, exhale as you walk your hands in and lift your body up to a kneeling position. Always take your time to release inversion poses, such as this, as the changing blood flow can cause dizziness.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!