Puppy / extended puppy - knees low, hips high

Probably one of the best chest openers out there. You can also do this on a wall to better control how deep you go compared to if you do this on the mat.

One of the secrets to deepening your backbend is practicing chest openers. People usually think of mostly working the low back, but that can be dangerous. The lumbar has muscles to provide stability whereas your thoracic spine has your rib cage to help as well. The more open your chest / mid back, the more you distribute the pressure evenly through the spine, the less likely you are to injure your low back. ** also remember to tuck your chin to prevent overextending your spine as well.

You only have 1 spine, and unfortunately - once you injury it pretty badly, recovering it is not fun (coming from personal experience). One unexpected side benefit of this pose is improving your love life. who doesn't want a partner with a healthy spine 🌝

💡 Priorities:

1/ low / mid back

2/ hips

3/ chest / lats

🌱 Poses / drills to help:

1/ table top twists

2/ dolphin / active child's

3/ puppy on the wall!