chest to ground

Description

Puppy Pose (Uttana Shishosana, chest to earth) is a prone chest-opening stretch performed on hands and knees, with the arms extended forward and chest melting toward the ground. In this pose, gravity assists in stretching the pectoralis major and minor muscles of the chest and the latissimus dorsi along the sides, as well as the deltoids of the shoulders. The upper back (thoracic spine) extends as the chest drops, mobilizing the spine, while the hips stay stacked above the knees so the lower back remains neutral. The result is an intense upper-body stretch that increases flexibility in the shoulders and spine without requiring strength in those areas. A prone pose where the chest lowers toward the ground with arms extended forward and hips elevated, creating a gentle backbend. Commonly used as a warm-up or counterpose to deeper backbends, it helps prepare the spine and shoulders. It belongs to the family of heart-opening stretches and is often practiced after downward-facing dog or before more intense backbends.

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