Puppy Pose

Uttana Shishosana

oo-TAH-nah shee-SHO-sah-nah

A heart-opening pose that stretches the spine and shoulders deeply, combining elements of Child's Pose and Downward Dog. Puppy Pose creates a generous stretch through the armpits, chest, and upper back while keeping the hips elevated over the knees. It is deeply relaxing and helps counteract the rounded posture that comes from desk work.

How to do Puppy Pose

1. Start in Tabletop position with knees directly under hips and wrists under shoulders. Keep your hips stacked over your knees throughout the entire pose.
2. Walk your hands forward slowly, lowering your chest toward the floor while keeping your hips elevated and directly above your knees. Let your arms extend fully.
3. Release your forehead to the mat (or to a block if it does not reach the floor). Allow your chest to melt toward the ground, creating a gentle opening through the armpits and shoulders.
4. Keep your arms active and elbows lifted off the floor, pressing lightly through the palms. Draw your shoulder blades down your back to deepen the stretch.
5. Breathe deeply into the stretch, feeling the expansion through the chest and upper back with each inhale. Hold for five to ten breaths, then walk your hands back to Tabletop.

Benefits of Puppy Pose

• Stretches the spine, shoulders, and upper back deeply
• Opens the chest and improves shoulder flexibility
• Relieves tension and chronic tightness in the upper back
• Calms the mind and reduces stress
• Prepares the body for deeper backbends and overhead movements

Muscles Engaged

Modifications & Variations

• Place a blanket under the knees for comfort
• Rest your forehead on a block if it does not reach the floor
• Place a bolster under the chest for a more supported, restorative version

Cautions

• Avoid with knee injuries; use extra padding under the knees
• Use caution with shoulder injuries; reduce the depth of the stretch
• Not recommended if you have severe neck problems