PILATES MOTION ATLAS

Puppy Pose | Self-stretch in 3D

Puppy Pose: all fours, upper back, sides of the chest and shoulders. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

← Back to the stretch library

A schematic 3D view of Puppy Pose — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

All fours · Upper back, sides of the chest and shoulders

A self-stretch for the upper back, sides of the chest and shoulders. Support your body and stay within a comfortable range.

Starting position

Come onto all fours with the knees directly under the hips.

Movement phases

1. Walk the hands out

Keeping the palms on the floor, walk the hands forwards a little at a time.

2. Lower the chest

Keeping the hips over the knees, bring the chest towards the floor.

3. Hold the stretch

Stop where you feel a stretch in the sides of the chest and the upper back, and breathe easily.

4. Return to all fours

Walk the hands back and flatten the back.

What to check yourself

Check that the lower back is not arching too much and that there is no pinching feeling in the shoulders.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

Open in 3D