5 Pet-Safe Yoga Poses for Beginners to Try Together

1. Seated Forward Fold

This pose is perfect for stretching your hamstrings—and giving your dog a cozy spot to snuggle. Sit on your mat with legs straight, then hinge at your hips and reach toward your feet (bend knees if needed). Your dog will likely curl up in the space between your torso and legs—let them! The pressure of your body against theirs is calming for them, and their warmth helps you relax deeper into the stretch. Hold for 30 seconds to 1 minute, breathing slowly—focus on the feel of their fur against your skin to stay present.

2. Cat-Cow

Cat-Cow is a classic spinal stretch, and dogs love mimicking the “arch and release” motion. Start on your hands and knees (tabletop position). As you inhale, lift your head and drop your belly (Cow Pose)—chances are, your dog will stretch their back too, copying your movement. As you exhale, round your spine and tuck your chin (Cat Pose)—they might even lower their head to match. Go slow, syncing your breath with theirs—this pose builds trust, since they’re following your lead in a playful way. Repeat 5-8 times.

3. Legs-Up-the-Wall

A restorative pose for you, and a great “rest stop” for your dog. Sit sideways next to a wall, then swing your legs up and rest your sacrum (lower back) against the wall. Your dog can lie on the mat beside you, or even curl up on your lower belly (if they’re small enough)—the gentle pressure of their weight helps you relax more. Hold for 2-3 minutes, focusing on your breath. This pose is perfect for post-workout recovery, and it lets you and your dog unwind together without any movement.

4. Child’s Pose

Child’s Pose is all about comfort—and it’s one of the easiest poses for dogs to join. Kneel on your mat, spread your knees wide, and sit back onto your heels, stretching your arms forward. Your dog will often lie down in front of you, resting their head on your forearms or between your legs. The slow, deep breaths you take here can calm an anxious dog, too—they’ll pick up on your relaxed energy. Hold for 1-2 minutes, and don’t hesitate to pet them gently while you’re in the pose.

5. Supported Bridge

A gentle backbend that gives your dog a chance to be close. Lie on your back with knees bent, feet flat on the mat. Lift your hips, slide a yoga block under your sacrum (start with the lowest height), then relax your hips onto the block. Your dog can lie on your chest (if they’re small) or curl up on the mat next to your hips—they’ll enjoy the warmth of your body. Hold for 1 minute, breathing deeply. This pose strengthens your glutes and opens your chest, while letting your dog feel safe and connected to you.