Puppy Pose, also known as Uttana Shishosana, is a gentle yet deeply effective yoga pose that offers a combination of heart-opening and spinal extension. It provides a soothing stretch to the shoulders, spine, and upper back, helping to release built-up tension and improve flexibility. Often described as a blend between Child’s Pose and Downward-Facing Dog, Puppy Pose encourages a sense of surrender and emotional release, making it both physically and mentally restorative. It is particularly beneficial for counteracting the effects of prolonged sitting or hunching, fostering better posture and opening the chest to support deeper breathing.
How do you do Puppy Pose?
Step 1.
Begin kneeling in a tabletop position with hips stacked over knees, shoulders over wrists.
Step 2.
Keeping your hips stacked right over your knees, begin to walk your hands forward allowing your back to arch and chest to lower towards the floor.
Step 3.
Walk your hands as far forward as you can and aim for your chest and chin to come down to the mat. Forehead could touch down instead of your chin for a gentler backbend and extension of cervical spine.
Step 4.
Pronate your forearms down onto the mat and think of rotating your biceps up to avoid pressure in the shoulders.
Step 5.
Ground through your legs by pressing the shins and tops of feet down into the mat. Ensure your hips remain directly over your knees.
Step 6.
To exit, either crawl your hands back to tabletop, or slide onto your belly.
Benefits of Puppy Pose
This pose is a heart opener/backbend which creates space in the chest, shoulders, throat, and thoracic spine.
Can be used as a preparatory posture for deeper, more active backbends
It opens up the shoulders, arms, and upper back, releasing tension in these areas
The pose increases blood flow to the upper body
Variations of Puppy Pose
Bring your forehead to the mat or onto a block for less extension of then neck and back
Squeeze a block in between your inner thighs and/or shins to keep legs engaged and grounded
If shoulder mobility is limiting your range of motion, keep your hands close to your chest
Other Yoga Poses to Try
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Sphinx Pose
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