Benefits of this pose:
- Stretches the spine and shoulders
- Strengthens and stretches the arms, hips, and upper back
- Calms the mind and invigorates the body
How to do Playful Puppy Pose:
Come into Tabletop on all fours, with your hips stacked directly over your knees, and your shoulders over your wrists. Rest the tops of your feet on the mat, toes pointing straight back. Keep your feet parallel and hip-width apart.
Exhale and begin to walk your hands out in front of you. Allow your chest to melt toward the floor as you slowly release your forehead to the mat.
Spread your fingers and press firmly into the thumb and index fingers. Roll your upper arm bones outward away from your ears to broaden the shoulders. Feel your triceps wrapping down toward the outer edges of the mat as your biceps spin up toward the ceiling. Keep your arms active and lift your elbows slightly off the mat.
Inhale and deepen into the stretch by reaching your hips up and back toward the wall behind you; meanwhile, continue to let your chest melt down toward the floor. Gently hug in your front ribs to support your spine and prevent collapsing into the lower back.
Breathe deeply into the stretch and hold for 5–10 breaths. Release the pose by walking your hands back to Tabletop position.