Puppy Pose (Uttana Shishosana)

Puppy pose is a great heart-opening position.

Sometimes it is also called Anahatasana, or Heart Chakra Pose, because it stimulates that region of love, compassion, gratitude, and empathy.

Puppy Pose is a great stretch for the shoulders and the spine and is known to help release and let go of stored emotions.

It is also a wonderful warm-up for the shoulders before your first Downward Facing Dog. If you’re someone with wrist, shoulder, or other arm injuries Puppy pose can also be used as a modification for Downward Dog.

How to Do Puppy Pose: Step-by-Step Instructions

Step 1

Start in Child’s Pose.

Step 2

Lift your gaze and begin to walk your hands forward as your hips lift off of your heels. Keep your hips stacked over your knees and drop your forehead back down to the floor.

Step 3

Keep your arms active by pressing the palms of the hands into the floor.

Step 4

Draw the shoulders into the back toward the hips and lift the navel to the spine to protect the lower back. Relax the jaw and breath deeply into the heart.

Puppy Pose Benefits

  • Stretches the shoulders, spine and chest
  • Relieves unwanted stored emotions
  • Stress reliever
  • Helps with insomnia
  • Reduces tension