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    Person practising Puppy Pose (Uttana Shishosana), kneeling with hips lifted above the knees and arms extended forward as the chest lowers towards the floor.
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    Puppy Pose (Uttana Shishosana)

    A deep heart-opening backbend that creates a strong stretch through the shoulders, chest and upper back.

    Category: Kneeling / Backbend

    Difficulty: Beginner – Intermediate

    Sanskrit/Pronunciation: Uttana Shishosana (oo-TAH-nah shee-SHOH-sah-nah)

    Main Focus: Shoulders, Chest, Upper Back, Spine

    Props: Yoga Bolster, Yoga Bricks, Blanket

    Puppy Pose (Uttana Shishosana), also known as Extended Puppy Pose, is a kneeling backbend that creates a deep stretch through the shoulders, chest and upper back. Practised with the hips remaining above the knees as the arms reach forward and the chest lowers towards the floor, the pose combines elements of Child’s Pose and Downward-Facing Dog. It can help improve mobility through the shoulders and upper spine while creating a strong opening across the front of the body. Props such as a bolster or yoga bricks can support the upper body or arms, while a folded blanket can provide additional cushioning beneath the knees.

    How to Practise
    1. Begin on all fours, with shoulders over wrists and hips over knees
    2. Walk hands forward while keeping hips stacked over knees
    3. Let the chest melt towards the floor, forehead or chin resting down (whichever feels comfortable)
    4. Keep arms active, fingers spread, and elbows lifted
    5. Lengthen through the spine and breathe into the ribcage
    6. Hold for 5–10 breaths, easing deeper with each exhale
    Benefits
    • Stretches shoulders, chest, and upper back
    • Opens the heart space
    • Lengthens the spine and relieves tension in the neck
    • Calms the mind and supports deep breathing
    Modifications
    • Place a blanket under knees for extra cushioning
    • Rest forehead on a block or bolster for more support
    • Keep arms slightly wider if shoulders feel tight
    • Avoid pressing the chin to the floor if it strains the neck
    • Keep seat back to reduce intensity 

    Props to Support Puppy Pose (Uttana Shishosana)

    Props can provide additional support in Puppy Pose and help adjust the intensity of the shoulder and chest opening. A bolster can support the upper body, while yoga bricks can be used beneath the hands or elbows to change the depth of the stretch. A folded blanket can also provide extra cushioning beneath the knees.

    Yogamatters Organic Cotton Yoga Blanket - Natural
    Organic Cotton Yoga Blanket - Natural
    £35.00
    Yogamatters Organic Cotton Small Rectangular Buckwheat Bolster
    Organic Cotton Small Rectangular Buckwheat Bolster
    £32.00
    Yogamatters Yoga Brick
    Yoga Brick
    £9.00