PA-0185
At a glance
A passive shoulder and upper back release from hands and knees, the hips staying over the knees as the chest melts toward the floor. It shares its shape with the active Puppy Pose in Mobility Foundations, held here for a sustained yin duration with the same passive, melting quality.
“Let the chest melt down while the hips stay anchored over the knees.”
Essence
The instruction to let the chest melt, rather than actively lower, is the same passive principle running through this whole family. Given the sustained duration this pose is held for, that passivity matters even more than in the active version, since holding any effort for several minutes becomes its own kind of strain.
Intention
To release the shoulders and upper back passively over a sustained hold, the chest melting toward the floor while the hips stay anchored over the knees.
What this pose develops
Physical
- •Passive shoulder and upper back release
- •Connective tissue release through the chest and upper spine
- •A gentle, accessible entry into this family's longer holds
Mental
- •Sustained stillness in a gentle, restful shape
- •An accessible entry point for anyone newer to yin's longer durations
Teaching concepts
- •Cueing the hips to stay over the knees, the detail that keeps this distinct from a simple fold
- •Offering this as a gentle, accessible pose well suited to opening or closing a longer yin sequence
How to practise
- 1Come to hands and knees, wrists under shoulders, knees under hips.
- 2Walk the hands forward, keeping the hips stacked directly over the knees.
- 3Let the chest melt down toward the floor, arms extending long.
- 4Rest the forehead on the mat or a support.
- 5Settle in for three to five minutes, releasing with each exhale.
- 6Walk the hands back slowly to release.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Hips stay directly over the knees throughout, not sitting back toward the heels.
- •Arms extend long, resting passively rather than actively reaching.
- •Forehead or chin rests on the mat or a support, neck relaxed.
Breath
A slow, natural breath, with each exhale offering a chance to let the chest melt a little further.
Teacher’s eye
The hips are worth watching for drifting back toward the heels, which shifts this pose into something closer to Child's Pose. That's a fine pose in its own right, but it isn't targeting the shoulders the same way this one is meant to.
Student practice
Reflect after practising:
- •Keeping the hips over the knees is what makes this pose different from Child's Pose. Notice that distinction.
- •This is a gentle, accessible pose, a good place to start if longer yin holds are new to you.
Common movement strategies
Rather than mistakes, you may notice:
- •A block under the forehead can make this pose considerably more comfortable for anyone whose forehead doesn't easily reach the floor over a sustained hold.
Modifications
- •A block under the forehead.
- •A folded blanket under the knees for extra cushioning.
Props
Completion check
- ✓Walk the hands back slowly, returning to a neutral hands-and-knees position or Child's Pose.
Related poses
Prepares for
Complements
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More yin poses
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