Seal to Puppy Pose Stretching Instructions
Starting Position
1. Begin in a Seal Pose:
- Lie on your stomach with your legs extended straight behind you.
- Place your hands under your shoulders, fingers facing forward.
- Gently press into your hands to lift your chest off the ground, keeping your elbows slightly bent, and engage your back muscles.
- Keep your gaze forward or slightly upwards.
Movement Sequence
2. Transition to Puppy Pose:
- From the Seal Pose, tuck your toes under, and lift your hips into the air while bringing your torso back towards your thighs.
- Shift your weight onto your hands and extend your arms straight in front of you.
- Your body should form a V-shape, with your hips elevated and tailbone reaching towards the ceiling.
Key Points
- Ensure your neck is relaxed and comfortable; avoid straining your head down.
- Keep your core engaged throughout the movement for stability.
- Breathe deeply and hold each position for a few seconds, allowing your body to stretch.
Returning to Seal Pose
3. Return to Starting Position:
- Gradually lower your hips back down and return to the Seal Pose by reversing the movement.
- Allow your chest to come down to the mat, and press into your hands again, lifting your chest.
Repetitions
- Aim to repeat the sequence 3-5 times, focusing on smooth transitions and maintaining your breath.
Tips for Beginners
- Move slowly and focus on your body’s range of motion.
- Don’t push yourself too hard; stretch to a comfortable level.
- Always listen to your body; if something feels painful, ease off the stretch.
