How to do Puppy Pose (Uttana Shishosana)

Extended Puppy Pose bridges the gap between a resting posture and a powerful heart and throat opener. Learn how to practice it safely, along with alignment tips, benefits, and variations that suit your body and practice.

Step-By-Step Instructions for Extended Puppy Pose

1. Begin in a hands-and-knees position at the front of your mat with your pelvis stacked over your knees and your shoulders stacked over your wrists. If you have sensitive knees, place a Yoga Pad under them for extra comfort and support.

2. Begin to walk your palms forward. Once your hands are off the front end of your mat, it may become easier to slide the palms forward.

3. Keep your pelvis stacked over your knees the whole time.

4. When your arms are in full extension, continue to press into your palms to actively lift the chest and avoid collapsing toward the floor.

5. Experiment to find what feels good here. Some people’s chests will easily melt towards the floor; others may prefer to stay more elevated. Some people like to bring their chins to the mat for an intense throat-opening experience; others find that forehead to the mat feels better.

6. Stay for a few breaths, and when you are done, press strongly into your hands to lift your chest and walk your hands back under your shoulders.

Yogi’s Tip: Don’t worry about how close your chest gets to the mat. Stay active in your arms and choose the variation that supports your breath and feels more comfortable.

Puppy Pose Basics

Sanskrit Meaning: Uttana (Intense) Shisho (Puppy) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling, backbend
Pose Category: Heart and throat opener
Common Props: Yoga pad, yoga block

Benefits of Puppy Pose

• Stretches your back muscles.
• Elongates your spine.
• Opens your shoulders.
• Opens your chest.
• Opens your throat.
• Can serve as a resting pose or preparation for deeper backbends.
• Helps relieve tension from poor posture and screen time.

Key Alignment Cues

1. Hips Over Knees
Keeping your butt high is what differentiates Extended Puppy Pose from Child’s Pose. Keep your hips over your knees and your thighs perpendicular to the floor.
2. Don’t Collapse
Lower your chest toward the floor with control by pressing into your hands to keep your arms active.
3. Choose Your Head Position
Bringing your chin to the floor is a strong stretch for your throat and neck, so it may not be comfortable for everyone. Forehead to the mat is a more accessible and relaxing alternative.

Variations & Modifications

Try these variations to find the right balance of ease and intensity in your practice:

1. Forehead down
   Place your forehead on the mat or a block for a more supported version.
2. Chin down
   Intensifies the stretch for the throat and neck. Practice this variation only if it feels comfortable.
3. Support under the chest
   Use a bolster or folded blanket under the chest if you’re experiencing too much strain.
4. Knees padded
   Place a blanket or yoga pad under the knees for added comfort.

Preparatory and Counter Poses

Cat-Cow Stretches are good both before and after Puppy Pose. They loosen up the whole spine, including the thoracic and cervical vertebrae that Puppy targets.

Why We Practice Puppy Pose

Puppy Pose may look simple, but it offers a lot of range. With your forehead on the floor, Puppy Pose can be a resting position. It’s as if Downward Facing Dog and Child’s Pose had a baby.

However, if you go for your chin on the floor, Puppy changes its nature and becomes a powerful stretch for the throat, opening the Vishuddha Chakra, which can clear blocked channels of communication. It is also a great heart-opening pose that helps counteract the hunched-over posture that comes from too much screen time.

Puppy is a little pose with a lot of power, and there are lots of opportunities to incorporate it into your yoga practice in different ways. It can be used as an alternative to Child’s Pose when you need a rest or to deeply stretch the heart centre and throat in an unconventional way. Explore your Puppy and see what you find!

Puppy Pose FAQs

Is Extended Puppy Pose a backbend?

Yes, it’s a gentle backbend that primarily targets the upper spine and shoulders. It’s a great way to open the chest without the intensity of deeper backbends like Wheel Pose.

How long should I hold Puppy Pose?

Hold the pose for 5-10 breaths or longer if it feels good. Just be sure to keep active engagement in your arms and hips to maintain support.

Is Puppy Pose safe if I have neck issues?

Yes – with modifications. If you have neck sensitivity, opt for the forehead-to-floor Puppy instead of chin down. Keep the neck long and supported throughout the pose.