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Welcome to day 17. Today we will be learning the extended puppy pose. It is a combination of child’s pose and downward dog and stretches the spine in both directions. This is a great pose if you hold stress in your upper back and shoulders.

To perform: Come onto all fours. Your shoulders should be above your wrists and your hips above your knees. Walk your hands forward a few inches. Exhale and move your hips halfway back toward your heels. Lower your arms until your elbows rest on mat. Extend your arms lowering your chest to the floor. Rest your head on the floor while stretching back. To exit pose, walk hands back up to all fours.

Benefits of Extended Puppy Pose:

• Stress reduction
• Improves insomnia
• Helps with anxiety & tension
• Stretches spine, arms, & shoulders
• Increases self confidence

• Book Review: The Ellie Dwyer Series by Diane Winger
• DIY Dog Toys
• Easy Cheese Tortellini Soup
• T-Shirt to Vest Transformation
• 31 Days of Yoga – Plough (Halasana)
• 31 Days of Yoga – Dolphin Plank (Makara Adho Mukha Svanasana)
• 31 Days of Yoga – Extended Side Angle (Utthita Parsvakonasana)
• 31 Days of Yoga – Boat (Paripurna Navasana)
• 31 Days of Yoga – One Legged Table (Bharmanasana)
• 31 Days of Yoga – Triangle (Trikonasana)
• 31 Days of Yoga – Crescent Moon (Anjaneyasana)
• 31 Days of Yoga – Pigeon (Ardha Kapotasana)
• 31 Days of Yoga – Bridge (Setu Bandha Sarvangasana)
• 31 Days of Yoga – Four-Limbed Staff (Chaturanga Dandasana)
• 31 Days of Yoga – Side Plank – Vasisthasana)
• 31 Days of Yoga – Legs Up the Wall (Viparita Karani)