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Welcome to our in-depth guide on Uttana Shishosana, also known as Puppy Pose. This yoga asana offers a wide array of benefits, including spine and shoulder stretching, stress relief, and improved flexibility. In this blog post, we will explore the step-by-step process to properly perform Puppy Pose, tips for beginners, variations to suit your needs, and the reasons why this pose is a favorite among yoga practitioners. Let’s dive in!

The Essence of Uttana Shishosana

Before we begin our journey into mastering Puppy Pose, it is essential to understand its foundation. Uttana Shishosana is an asana that targets the spine and shoulders, helping practitioners to alleviate tension in these areas. This pose is performed on all fours, with the hips aligned above the knees and the shoulders above the wrists. Holding the pose for 30 seconds to a minute allows for optimal benefits to be gained from this practice.

Step-by-Step Guide to Puppy Pose

Now that we’ve laid out the foundations of Uttana Shishosana, let’s explore the step-by-step guide to performing this pose correctly:

  1. Position yourself: Start by coming onto all fours, ensuring your shoulders are above your wrists and your hips are above your knees.
  2. Adjust your hands: Walk your hands forward a few inches and curl your toes under.
  3. Engage your core: Exhale and move your buttocks halfway back towards your heels. Keep your core engaged throughout the pose.
  4. Lower your forehead: With your arms active, gently lower your forehead to the floor or onto a prop, such as a folded blanket.
  5. Stretch and breathe: Press your hands down into the floor, stretching through your arms while pulling your hips back towards your heels. Focus on your breath and direct it into your back. Hold this position for 30 seconds to a minute.
  6. Release: Slowly release the pose and return to a neutral position.

Beginner Tips for Puppy Pose

If you’re new to Uttana Shishosana, you may find the following tips helpful for safe and effective practice:

  • Use support: Place a rolled-up blanket or bolster between your thighs and calves to protect your knees and lower back.
  • Listen to your body: If you experience any discomfort or pain, adjust your pose accordingly or consult a yoga teacher for guidance.

Expert Insights for Yoga Teachers

As a yoga teacher, you may encounter students who find Puppy Pose challenging due to tight shoulders. Encourage them to focus on the stretch across the front of their body from shoulder to shoulder and along the length of the front body from the neck to the pubic bone. This mindful approach will help students to get the most out of the pose.

Variations to Customize Your Practice

Puppy Pose offers various options to modify the pose to suit your needs:

  1. Head support: If your forehead does not reach the floor, use a block or a combination of blocks and folded blankets for head support.
  2. Deeper shoulder opening: For a more intense stretch in the shoulders, place a pair of blocks shoulder-width apart in front of you and set your elbows on the blocks.
  3. Chair variation: If you prefer an alternative to the traditional Puppy Pose, try performing the pose using a chair. Stand facing a chair with a folded blanket on the seat and reach out towards the back of the chair as you fold forward.

Advantages of the Puppy Pose

  • Relieves tension and stress: Puppy Pose helps to release tension in the spine and shoulders, offering relief from stress and discomfort that may accumulate throughout the day.
  • Improves posture: By stretching the spine and shoulders, Uttana Shishosana promotes better posture and alignment, which can contribute to overall health and well-being.
  • Increases flexibility: Practicing Puppy Pose regularly can lead to increased flexibility in the spine and shoulder area, making it easier to perform other yoga asanas and daily activities with ease.
  • Promotes relaxation: The gentle stretch and focused breathing in Puppy Pose can help to calm the mind, promoting relaxation and stress relief.

Incorporating Puppy Pose Into Your Practice

To truly reap the benefits of Uttana Shishosana, consider incorporating it into your regular yoga practice. Here are a few ideas to help you integrate Puppy Pose into your routine:

  • Warm-up: Include Puppy Pose as part of your warm-up sequence to loosen up the spine and shoulders before moving on to more challenging asanas.
  • Cool-down: After an intense yoga session, use Puppy Pose as a restorative pose to help release any tension built up during your practice.
  • Yin yoga: Incorporate Puppy Pose into a yin yoga sequence to target the deeper connective tissues in the body and promote relaxation.
  • As a standalone practice: When you’re short on time or just need a quick stretch, perform Puppy Pose on its own to help alleviate tension and stress.

Common Mistakes and How to Avoid Them

As with any yoga pose, it’s essential to be aware of common mistakes and learn how to avoid them for safe and effective practice:

  • Incorrect alignment: Ensure that your shoulders are above your wrists and your hips are above your knees. Proper alignment is crucial for gaining the full benefits of the pose and preventing injury.
  • Straining the neck: Keep your neck relaxed and aligned with the rest of your spine. Avoid lifting or dropping your head excessively, which can lead to strain or discomfort.
  • Forcing the stretch: Listen to your body and only move as far as it allows you to. Forcing a deeper stretch can cause injury or discomfort. Be patient and allow your body to open up gradually over time.


Uttana Shishosana, or Puppy Pose, is a versatile and beneficial yoga asana that targets the spine and shoulders, offering numerous physical and mental benefits. By following the step-by-step guide, incorporating beginner tips, exploring variations, and avoiding common mistakes, you can master Puppy Pose and experience the positive impact it can have on your yoga practice and overall well-being.

Remember to maintain a formal yet conversational writing style, and always prioritize your safety and comfort when practicing yoga. With dedication and mindfulness, you will soon discover the many advantages that Puppy Pose has to offer.

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