Puppy Pose

A Spinal Lengthening and Rib-Opening Pose for Pregnancy

Watch how it’s done below!

At Prenatal Yoga Center, we focus on providing yoga practices that support relaxation, flexibility, and alignment for every pregnant student. Puppy Pose is a gentle floor pose designed to stretch the spine, open the ribs, and promote relaxation in the back and shoulders. This pose is ideal for releasing tension and creating space in the torso, which is particularly beneficial during pregnancy.

Benefits of Puppy Pose

The Puppy Pose offers several important benefits for pregnant people:

Spinal Lengthening: Actively stretches and elongates the spine, relieving tension in the back and promoting better posture.
Rib Opening: Expands the side and back ribs, creating space for deeper breathing and easing tightness in the torso.
Relaxation and Flexibility: Encourages relaxation in the shoulders and upper body while improving flexibility in the spine and hips.

Alignment Tips for Puppy Pose

To practice Puppy Pose safely and effectively during pregnancy, follow these alignment cues:

Start on All Fours: Begin on your hands and knees with your shoulders over your wrists and hips over your knees.
Knees Baby Distance Apart: Position your knees “baby distance” wide to create space and provide a stable foundation.
Walk Arms Forward: Slowly walk your arms forward, keeping your spine long and your sit bones reaching back.
Head Placement: Allow your head to rest toward the floor. If you experience discomfort or have acid reflux, place a block under your head for support.
Active Stretch: Keep the pose active by reaching your arms forward through your fingertips while simultaneously pulling your sit bones back. This dual action creates a full-body stretch and enhances spinal elongation.

Modifications for Puppy Pose

Puppy Pose can be modified to ensure comfort and safety for all expecting students:

Block for Head Support: For those with acid reflux or discomfort in the neck, place a block under the head to elevate it and maintain a comfortable position.
Gentle Approach: Avoid overextending in the arms or hips; focus on maintaining a long spine and a gentle stretch that feels good for your body.

Category of Pose

Type: Floor Pose
Focus Areas: Spinal lengthening, rib opening, back and shoulder relaxation
Modifications: Adjust head position for acid reflux or neck support

The Puppy Pose is a calming and effective way to stretch the spine, open the ribs, and release tension in the back and shoulders. With modifications, pregnant students can safely enjoy this pose to create space and relaxation throughout their pregnancy.

Join Our Prenatal Yoga Classes Today! Experience the relaxing and stretching benefits of Puppy Pose and other supportive poses in our prenatal yoga classes. Build flexibility, release tension, and find calm under the guidance of expert instructors at Prenatal Yoga Center, where every pregnant person is supported.