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Puppy Pose: Step By Step Instructions

Puppy Pose (Anahatasana)

Puppy pose is amazing for your spine and upper body. It helps you to open up your chest and shoulders. You may have also heard of this pose referred to as heart to earth pose.

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How to Practice Puppy Dog Pose

To begin start in Tabletop Pose. Press your fingers and the tops of your feet into the mat, and relax your shoulders away from your ears. Be sure you are not collapsing in the space between your shoulder blades, by lifting up through the upper back. 

Find length in your neck and look down straight down at the floor.

Lift your navel toward your spine to engage your core.

Feel the line you are creating from the crown of your head all the way through to your tailbone.

Place each elbow where your hand is located, under your shoulder. Have your hands extend in straight lines directly in front of your elbows. Position your palms facing down and fingers spread, pressing into the mat. Allow your hips to move back towards your heels. Relaxing your head and heart down towards the earth. Activate through your arms by pressing your fingers into the mat and straightening your arms so that your elbows lift off of the mat.

You may like to place a rolled up blanket behind your knees and/or place a folded blanket under your head for comfort. 

Find a connection with your breath, and breathe here for as long as it feels good. 

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