Puppy Pose
Uttana Shishosana · Halfway between child’s pose and downward dog: hips over knees, chest melting toward the floor to open the shoulders.
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Muscles worked
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Puppy Pose
- 1Start on hands and knees with your hips over your knees.
- 2Walk your hands forward, keeping your hips where they are.
- 3Let your chest sink toward the floor and rest your forehead down.
- 4Press your palms into the mat, keep the arms active, and hold for 5–8 breaths.
When to pick it: Pick it for tight shoulders and upper back, especially after pressing or desk work.
Form cues
- Hips stay over the knees
- Arms long and active
- Let the chest melt
Common mistakes
- Sitting back into child’s pose
- Dumping into the lower back
- Collapsing the shoulders
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.