Uttana Shishosana Lengthens the Spine and Calms the Mind

In Sanskrit, Uttana denotes intensity, and Shish means puppy. As the name implies, this pose resembles a puppy giving its entire body a powerful forward stretch.

Although the body is on all fours and the stretch is intense, the pose is considered a restorative posture to relax the muscles after practicing other poses that target the shoulders and back.

The spine is exquisitely extended upwards and downwards at the same time, providing a deep stretch to the arms, shoulders, and chest.

This pose can be repeated several times during a yoga session, as it is typically practiced as a follow-up pose to release muscle tension.

Puppy Dog Pose is a base pose because it serves as a foundation for other variations.

It can also be incorporated into flow yoga sequences as it boosts bodily energy.

Dog Puppy Pose Steps

1. Enter Tabletop Position by getting down on all fours, stacking your hips over your knees and your shoulders over your wrists. Place the tops of your feet on the mat with your toes pointing straight back. Keep your feet hip-width apart and parallel.
2. Begin to walk your hands forward as you exhale. Gradually lower your forehead to the mat and let your chest sink toward the floor.
3. Extend your fingers and press your thumb and index finger firmly into the mat. Engage Hasta Bandha (Hand Lock) by rooting into your finger pads to create a lifting motion in your palms.
4. Roll your upper arm bones away from your ears to elongate the shoulders. As your biceps rotate toward the ceiling, feel your triceps wrap down toward the edges of the mat. Keep your arms active and raise your elbows slightly off the floor.
5. Inhale deeply and extend your hips up and back toward the wall behind you to deepen the stretch. Allow your chest to continue sinking toward the floor. Engage your front ribs gently to support your spine and avoid collapsing into the lower back.
6. Hold the stretch for 5 to 10 breaths, inhaling deeply.
7. To exit the pose, return your hands to the Tabletop Position.

Benefits of Puppy Dog Pose

• Stretches the hips and hamstrings: When the tailbone is extended upward in Uttana Shishosana, the hips and thighs become tight. This pose helps strengthen and support the lower body by stretching those muscles.
• Complete spinal stretch: The lower spine moves upward while the upper spine moves downward, allowing the spine to stretch fully from both ends and along its center, promoting deep relaxation.
• Flexes the spine: This pose stretches the muscles around the spine and the spine itself, enhancing flexibility and encouraging better prana flow and posture.
• Acts as a restorative pose: It supports healing in the hips and back, especially after practicing demanding poses like Adho Mukha Svanasana, Dhanurasana, and Ustrasana.
• Deeply stretches shoulders and arms: When done with proper alignment of chin, face, and neck, this pose deeply stretches the shoulders and arms. Ensure the chest gently moves toward the mat while maintaining steady breathing.
• Engages the stomach muscles: While primarily targeting the shoulders, arms, and back, conscious engagement of the lower abdomen during the pose can gently massage and strengthen core muscles.
• Calms the mind and muscles: Controlled breathing while extending the lower body upward and the upper body downward relaxes the muscles along the spine and hips, creating a calming effect.
• Excellent heart opener: This pose opens the chest, loosening shoulder and back muscles. As a “heart opener,” it enhances lung capacity and emotional release.
• Enhances blood circulation: Blood flows downward toward the chest and shoulders, improving overall circulation and promoting rejuvenation.
• Therapeutic for insomnia: The deep shoulder and chest stretch encourages blood flow in a reversed direction, reducing anxiety and promoting restful sleep.
• Encourages body and breath awareness: Deep body stretching combined with breath awareness allows you to hold the pose longer without discomfort, promoting mindfulness.

Puppy Dog Pose Contraindications

• Injury: Avoid this pose if you have knee or hip injuries. Pressure on the knees during the pose may cause discomfort.
• Stiffness: If your shoulders and arms are extremely stiff, the pose may feel too intense. Avoid forcing the stretch to prevent strain.
• Discomfort: Seek guidance if you suffer from severe lower back pain. Attempting the pose with intense back pain may worsen the condition.
• Pregnancy: In the later stages of pregnancy, holding this pose for too long can reverse the natural blood flow. Consult your instructor before practicing.