To move into Extended Puppy Pose: Come to the hands and knees, a table-top position. Bring extra padding under the knees for more comfort, a blanket, towel, or rolled-up yoga mat. Draw the hips over the knees and the shoulders stacked over the wrists. Begin to walk the palms forward, shoulder-width distance apart, extending through the spine and an creating an opening in the
area of the shoulders. Option to use a block under the forehead for support.
|Using a yoga block to support the forehead|
Stay here and breathe, 3-5 full rounds of breath (one inhale and exhale equals one-round of breathe).
Create slow and even breaths. Bring awareness to the changes of the physical body on each inhale and exhale. Notice on each inhale, how the belly rises, the chest expands, even the back line of the body opens wider. Notice on each exhale, how the back and chest contracts, the belly softens, and the body and mind relax.
Notice how you feel after moving into Puppy Pose. Notice if the body feels “lighter” and notice if the mind feels more at ease.
Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.
Christi Iacono, owner of In Rhythms Yoga
IRY offers regularly scheduled classes on, Sat., Sun. and Wed. mornings as well as a Tues. evening class. Go to www.inrhythmsyoga.com to see the full schedule, instructors and for private lessons.