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Extended Puppy Pose

Extended puppy is a kneeling stretch — hips stacked over the knees, arms walked far forward, chest melting toward the floor. It lengthens the lats and mid-back, making it a go-to between pulling sessions or after a long day at a desk. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Lats · latissimus dorsi Lower back · erector spinae Teres major

Sets & reps by goal

Goal	Sets × Reps	Rest
Strength	2 holds × 20-30 sec (pre-training preparation)	20-30 sec between holds
Muscle	3 holds × 30-45 sec	30 sec between holds
Endurance	2 holds × 60-90 sec (post-training or evening)	45 sec between holds

Level — Beginner

Beginner — comfort in kneeling is the only prerequisite; pad the knees if the floor is hard.

Proper form — 5 cues

Keep the hips stacked directly above the knees — resist drifting back toward the heels.
Walk the hands forward until the arms are long, then press the palms lightly down.
Let the chest sink toward the floor while the forehead or chin rests down.
Actively reach the fingertips forward to deepen the pull along the lats.
Soften the ribs toward the floor without forcing an aggressive arch into the lower back.

Breathing: Long slow breaths — exhale each time the chest sinks a little further toward the floor.

The 3 mistakes Maddy corrects most

Sitting back onto the heels. Once the hips travel backward the shape becomes child's pose, and the lat and mid-back stretch largely disappears. Fix: Check that the thighs stay vertical — a wall behind the hips makes an honest referee.

Shrugging the shoulders into the ears. Tension around the neck blocks the shoulder blades from rotating and caps the stretch early. Fix: Draw the shoulder blades gently down the back before walking the hands out.

Collapsing the elbows and forearms to the floor. Bent, resting arms slacken the exact line from hands to hips the pose is meant to lengthen. Fix: Keep the elbows lifted and the arms straight, palms anchored.

Common questions

Extended puppy vs child's pose — which one do I want?

They target different territory. Child's pose parks the hips on the heels and mostly releases the lower back and hips; puppy keeps the hips tall so the pull travels up into the lats, mid-back and shoulders. Desk workers and lifters with overhead stiffness usually get more from puppy; tired lower backs prefer child's pose.

How long should I hold extended puppy pose?

Thirty to sixty seconds per hold covers most goals — long enough for the tissue to stop resisting, short enough to keep position quality. Before training, keep holds nearer twenty to thirty seconds so the muscles stay responsive. In the evening or after sessions, two longer holds with calm breathing work well.

Why do I feel this in my armpits?

That is the latissimus dorsi lengthening — the big back muscle attaches near the armpit, and this pose stretches it about as directly as any position can. Feeling it there means the shape is right. Sharp nerve-like sensations down the arm are different: ease out, narrow the hands, and reduce the depth.

Related exercises

Child PoseLats · Lower back Cat and CowLower back Lower Back StretchLower back Side Body StretchLats · Obliques Spinal TwistObliques · Lower back

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