PA-0144

Puppy Pose

Uttana Shishosana

BeginnerMobility FoundationsMobility

At a glance

A gentle shoulder and upper back stretch, hips staying stacked over the knees while the chest and arms extend forward and down, forehead resting toward the mat. It offers a shoulder-opening stretch with less intensity than Downward Facing Dog, since the hips don't lift away from the knees.

“Let the chest melt down while the hips stay lifted over the knees.”

Essence

Keeping the hips over the knees, rather than sitting back toward the heels, is what keeps this pose distinct from a simple forward fold and directs the stretch specifically into the shoulders and upper back. Letting the hips drift back changes the pose's actual target.

Intention

To stretch the shoulders and upper back gently, hips staying stacked over the knees as the chest melts toward the floor.

What this pose develops

Physical

  • •Shoulder and upper back length
  • •Gentle thoracic spine extension
  • •Chest opening

Mental

  • •A calming, restful quality
  • •Permission to let the chest release fully rather than holding

Teaching concepts

  • •Cueing the hips to stay over the knees, the detail that distinguishes this pose from a simple fold
  • •Encouraging genuine release of the chest's weight, similar to Thread the Needle's releasing quality

How to practise

  1. 1Come to hands and knees, wrists under shoulders, knees under hips.
  2. 2Walk the hands forward, keeping the hips stacked directly over the knees.
  3. 3Let the chest melt down toward the floor, arms extending long.
  4. 4Rest the forehead on the mat, or a block if that's more comfortable.
  5. 5Hold, breathing steadily, letting the shoulders and chest release with each breath.
  6. 6Walk the hands back to release.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •Hips stay directly over the knees throughout, not sitting back toward the heels.
  • •Arms extend long, actively reaching rather than collapsing.
  • •Forehead or chin rests on the mat or a support, neck relaxed.

Breath

An easy, unhurried breath supports the releasing quality of this pose, similar to other gentle mobility poses in this family.

Teacher’s eye

Check the hips relative to the knees. If they've drifted back toward the heels, the pose has shifted into something closer to Child's Pose, which is a fine pose in its own right but isn't targeting the shoulders the same way.

Student practice

Reflect after practising:

  • •Keeping the hips over the knees is what makes this pose different from Child's Pose. Notice that distinction.
  • •Let the chest honestly release with each breath, rather than holding it in place.

Common movement strategies

Rather than mistakes, you may notice:

  • •A block under the forehead can make this pose more comfortable for anyone whose forehead doesn't easily reach the floor, allowing a fuller release through the chest and shoulders.

Modifications

  • •A block under the forehead.
  • •A folded blanket under the knees for extra cushioning.

Props

Yoga blockFolded blanket

Completion check

  • ✓Walk the hands back slowly, returning to a neutral hands-and-knees position or Child's Pose.

Related poses

Prepares for

Any practice requiring shoulder release

Complements

Thread the Needle

Alternatives

Block under the forehead

Progressions

Longer holds

Regressions

Child's Pose

Related movement concepts

Hip position as the distinguishing feature from Child's PoseGenuine chest release, the same principle as Thread the NeedleGentle, restful shoulder mobility

Search tags

mobilitybeginnershoulder-openercalming

More mobility poses

See all →
∿Cat–Cow◯Shoulder CARs◎Hip CARs↹Thread the Needle≷Open-Book Twist⌐90/90 Hip Switch⇋Cossack Squat↯Ankle Rocks⇗Low Lunge⤢Half Splits

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