beginner · Uttana Shishosana
Puppy Pose
Uttana Shishosana
Animated Puppy Pose
Scroll to move from a neutral stand into Puppy Pose. With reduced motion, the final shape stays still.
Alignment cues
- Start on hands and knees and walk the hands forward
- Lower the chest toward the floor while hips stay above the knees
- Keep the arms active and elbows slightly lifted
- Rest the forehead or chin on the mat or a block
- Breathe into the upper back
Variants
- Blocks under forearms. Elevate the arms to reduce shoulder stretch intensity
- Narrow knees. Bring knees closer toward hip-width for more spine length
Puppy pose (uttana shishosana)
Puppy pose lengthens the arms forward while hips stay stacked above the knees, chest melting toward the floor.
Why it helps
NCCIH wellness summaries cover yoga classes in general; MedlinePlus separately describes slow-breathing relaxation (Yoga: Effectiveness and Safety (NCCIH)) (Relaxation techniques for stress (MedlinePlus)). Neither source tests this kneeling shape alone.
How to do it well
From tabletop, walk hands forward and lower the chest toward the mat. Hips stay over knees, thighs vertical, and arms active with elbows slightly lifted—not collapsed. Forehead or chin can rest on the floor or a block. Breathe into the upper back and keep weight evenly through shins and knees.
A common mistake and how to scale it
A common mistake is sinking the belly and letting the low back bow while shoulders cram toward the floor. Scale by resting forearms on stacked blocks so the spine stays long.
When to use caution
Back off if shoulders pinch or breath becomes shallow. NCCIH lists preexisting injuries, knee or hip injuries, and lumbar spine disease among reasons to seek clinician advice before yoga (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Hold for five breaths with hips stacked, then slide back toward child’s pose.