Puppy pose

From hands and knees, keep your hips high and walk your hands forward to sink your chest toward the floor, stretching the lats, shoulders and upper back.

How to do it

1. 01Get on your hands and knees with your knees under your hips.
2. 02Walk your hands forward, keeping your hips stacked over your knees.
3. 03Lower your chest toward the floor and rest your forehead or chin down, arms straight and palms flat.
4. 04Gently reach your hips up and your chest down until you feel a stretch in your armpits and shoulders, never a sharp pain.
5. 05Breathe slowly and deeply, letting your chest sink a little further with each exhale.

Common mistakes

• Sitting back onto your heels into a child's pose — keep your hips over your knees.
• Over-arching the lower back — lightly brace so the stretch goes into your shoulders and upper back.
• Tense, shrugged shoulders — relax your shoulders and neck and let your chest sink naturally.