Uttana Shishosana

Puppy Pose

Puppy lengthens the torso forward from a kneeling base while the hips stay above the knees.

Type: Backbend
Focus: Backbend
Intermediate · 4/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Begin on hands and knees and walk hands forward.
  2. Keep hips near the knee line as the chest lowers only as far as the shoulders allow.
  3. Rest the forehead on support and walk hands back to exit.

Before you begin

Avoid shoulder pinching and do not rest on the chin with neck discomfort.

What you should feel

A manageable stretch at the armpits and chest.

Benefits

Explores overhead shoulder mobility and upper-back extension.

Common mistakes

Forcing the chest down or hinging sharply in the lower back.

Modifications

Keep forearms on a chair seat and make a smaller hinge.

Prep Poses

Neutral tabletop; Cat and Cow

Follow-Up Poses

Child’s Pose; neutral tabletop

Related Content

Keep forearms on a chair seat and make a smaller hinge.