Puppy Pose

How to do it

Start on hands and knees. Walk the hands forward along the floor and lower the chest down toward the mat — but keep the hips stacked directly over the knees. Forehead or chin rests on the floor. Arms reach long. Press the hands into the floor to pull the upper body back through the shoulders, lengthening the chest and the lats. Hold and breathe softly.

Why it's good for runners

Arm carriage in running quietly shortens the chest and the lats over time — and so does a desk job, which most runners also have. Puppy is a direct, weighted stretch for both regions in one shape. The hips-over-knees position keeps the lower back out of the stretch, so the work stays where it should — chest, shoulders, lats.

Common mistakes

Don't let the hips sink back toward the heels — they have to stay stacked over the knees, otherwise it becomes Child's Pose with a side stretch and you lose the chest opener. And don't crunch the back of the neck by lifting the chin off the floor; let the forehead rest down.