Puppy dog lengthens and properly aligns the spine as well as stretches the back, shoulders and spine.

1. From the table position, slide your hands forward to lower your forehead straight down onto the floor, keeping your hips lifted over your knees.
2. Let your chest gently sink down toward the floor, feeling an arch and stretch in the middle of your back.
3. In order to deepen the stretch in your spine, shoulders and arms, lift your elbows off the floor, keeping your palms down and plastered to the floor, stretching back through your hips.
4. Breathe and hold for 4-8 breaths.
5. To release, inhale and bring your palms under your shoulders and press back into table position.

Modification:

To protect from pressure, feel free to cushion your knees with a folded blanket of towel.

Contraindications:

Those who have suffered or are suffering from injury to the shoulders, back, arms or knees should avoid this asana.