Melting Heart / Puppy

How to

1. Begin in a tabletop position on your hands and knees, ensuring your shoulders are directly over your wrists and hips over your knees.
2. Walk your hands forward, allowing your chest to lower towards the ground while keeping your hips aligned over your knees.
3. Spread your fingers wide and press the palms into the mat to activate the arms, keeping elbows slightly off the ground.
4. Allow your forehead or chin to rest gently on the mat, depending on your neck comfort, maintaining a soft gaze towards the floor.
5. Engage your core slightly to protect your lower back, while letting your heart melt towards the earth with each exhale.
6. Focus on deep, even breaths, feeling the expansion in your ribcage and shoulders as you inhale and release tension with each exhale.
7. To exit, slowly walk your hands back towards your body, returning to the tabletop position.

Benefits

• Stretches and opens the shoulders and upper back, improving flexibility.
• Expands the chest, enhancing respiratory function and capacity.
• Relieves tension in the thoracic spine, offering therapeutic benefits for back pain.
• Encourages a meditative state, reducing stress and promoting relaxation.
• Enhances circulation and stimulates the heart chakra, supporting emotional balance.

What next

• Watch practice videos
• Practice — Move
• Find a teacher