Extended puppy pose: Step 1
Caution: If you have knee problems or if you feel any pain when you do these poses, stop. Talk to a yoga instructor about how to modify the pose. Or ask him or her to teach you a different pose that doesn't cause pain.
Start out on a mat or carpet on your hands and knees. Align your body so that your shoulders are directly above your wrists and your hips are in line with your knees. Inhale.
Extended puppy pose: Step 2
Exhale, then move your hands out in front of you a few inches and move your buttocks back about halfway to your heels. Your arms should be pressing forward, with just your hands touching the floor.
Extended puppy pose: Step 3
Next drop your forehead down to the mat or carpet, and relax your neck.
Press your hands down and forward into the floor, and feel the stretch in your arms. At the same time, move your hips back toward your heels. By moving your arms and hips in opposite directions, you can get a good stretch in your spine.
In this position, breathe normally and feel the stretch in your spine. Stay in this pose for 30 seconds to 1 minute.
Extended puppy pose: Step 4
Bring your buttocks to rest on your heels. Relax.