Armless Prayer Stretch
The puppy pose with the elbows on the floor and the hands behind the head; the chest sinks and the lats and the triceps lengthen.
How to do it
Setup
Kneeling, hips over the knees, elbows on the floor ahead, hands clasped behind the head.
Steps
- Walk the elbows forward until the upper arms reach past the head.
- Sink the chest toward the floor, hips staying over the knees.
- Hold and breathe, then walk the elbows back to come up.
Common mistakes
Hips sliding back toward the heels: keep them stacked over the knees. Forcing the chest down into a pinch in the shoulders: ease off to a pull under the arms. Arching the lower back: draw the belly in and let the chest do the sinking.
Breathing
Slow and even through the hold.
