Set-up:
Begin in Child’s Pose on the carriage, with the arms extended forward on the platform or footbar.
Movement:
Hip Lift: Lift the hips transitioning towards a Puppy Stretch.
Lower: Return the hips back towards Child’s Pose.
Repeat the sequence slowly and with control.
Hold in Puppy Stretch:
Pause in the lifted position, keeping arms active and spine long.
Add Arm Walks:
From Puppy Stretch, “walk” the hands slightly right and left to open through the lateral spine and shoulders.
1B
3rd
Inhale as you Childs pose, exhale to lift hips into puppy.
Mobilised:
Thoracic and lumbar spine through flexion and extension.
Hip flexors and hamstrings through hip lift and stretch.
Shoulders through forward reach.
Regressions:
Smaller range of motion.
Springs: add spring resistance to stabilise the carriage.
Arms: place hands on the platform instead of the footbar to reduce shoulder demand.
Progression:
Look at the hands in puppy stretch to deepen the stretch in the chest area.
Modification:
Place a small ball under the bum in childs pose to reduce the stretch on the hips.
Hold in Puppy Stretch:
Pause in the puppy stretch position, hips stay above the knees. This layer helps to stretch the front of the shoulders and the chest.
Look Toward Hands in Puppy Stretch Hold:
Lift your gaze gently toward your hands. This layer adds a small extension through the upper back.
Add Arm Walks:
From Puppy Stretch, “walk” the hands slightly to the side and then to the other side, keeping the hips steady. Feel the stretch along the sides of your body. Increases flexibility through the lateral spine and shoulders.