Seal to Puppy Pose
Stretch your back and shoulders with this dynamic flow! Transition smoothly between Seal and Puppy pose for a flexible spine.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Seal to Puppy Pose Stretching Instructions
Starting Position
1. Begin in a Seal Pose:
Lie on your stomach with your legs extended straight behind you.
Place your hands under your shoulders, fingers facing forward.
Gently press into your hands to lift your chest off the ground, keeping your elbows slightly bent, and engage your back muscles.
Keep your gaze forward or slightly upwards.
Movement Sequence
2. Transition to Puppy Pose:
From the Seal Pose, tuck your toes under, and lift your hips into the air while bringing your torso back towards your thighs.
Shift your weight onto your hands and extend your arms straight in front of you.
Your body should form a V-shape, with your hips elevated and tailbone reaching towards the ceiling.
Key Points
Ensure your neck is relaxed and comfortable; avoid straining your head down.
Keep your core engaged throughout the movement for stability.
Breathe deeply and hold each position for a few seconds, allowing your body to stretch.
Returning to Seal Pose
3. Return to Starting Position:
Gradually lower your hips back down and return to the Seal Pose by reversing the movement.
Allow your chest to come down to the mat, and press into your hands again, lifting your chest.
Repetitions
Aim to repeat the sequence 3-5 times, focusing on smooth transitions and maintaining your breath.
Tips for Beginners
Move slowly and focus on your body’s range of motion.
Don’t push yourself too hard; stretch to a comfortable level.
Always listen to your body; if something feels painful, ease off the stretch.