Extended Puppy Pose

This pose stretches and opens the middle back and shoulders calming the mind and cultivating awareness of breath. For a more restful position feel free to use a bolster or rolled up blanket between the hamstrings and calves.  Or better yet do this standing while on the shooting course if needed  

Option 1: On the Ground: Come to a tabletop position on hands and knees to start. Keep the knees directly under the hips and tuck the bottoms of the toes to the floor for more stability. With core engaged, walk to the hands out in front of you and start to lower the chest toward to floor. The ankles, knees, to hips will make a 90-degree shape. Forehead lowers to the floor or a block, as the armpits open, curving the middle back, it may be helpful to come on the finger tips keeping the elbows off the floor and activating the arms for support. 

Modification – From a table top position sit the hips back slightly on a rolled-up blanket or bolster. Walk the hands out flat on the floor creating 45-degree angle from hips to knees to ankles. The blanket which is under the back of the thighs and on top of the calves will give you support and take pressure off the shoulders and upper cervical spine while you sit back on it gently. 

Option 2: Standing:  Grab a tree, place hands to a wall, or any other surface you choose. Walk feet back, keep hips above ankles and lower chest towards the ground. Allow the armpits to open and keep neck neutral.