(Uttana Shishosana): Techniques, Benefits, Variations

Level – Beginner

Puppy Pose

(Uttana Shishosana)

Puppy Pose Prep & Practice


Come to a tabletop position, bringing the shoulders over wrists and hips over the knees. You can curl or uncurl the toes.


Begin to walk both hands in front of you a few inches. On an exhalation, shift the hips back so that they stay directly over the knees.


Fingers are spread wide, grip the mat.


Press your chest toward the ground, while keeping both arms active. Ears come in line with biceps, and elbows stay off of the ground.


Breathe as you draw your hips toward your heels and stretch through the chest and arms.


To come out, slowly walk both hands toward you as you lift back up to a neutral tabletop.


  • Bring a blanket underneath the knees
  • Rest the forehead on a block or rolled up blanket

Physical, Mental and Emotional Benefits

  • Increases flexibility in the shoulders
  • Stretches the spine
  • Opens the chest
  • Promotes introspection


  • Knee Injury
  • Weak wrists 
  • Shoulder Injury

Thoughtful Sequencing

Cow and Cat Pose (Bitilasana and Marjaryasana) 3x, Puppy Pose (Uttana Shishosana), Sphinx (Salamba Bhujangasana), Child’s Pose (Balasana), Seated Spinal Twist/Half Lord of the Fishes (Ardha Matsyendrasana) Left and Right, Seated Forward Bend (Paschimottanasana), Bridge (Setu Bandha Sarvangasana)

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