Traditional
Puppy Pose
Uttana Shishosana
Keep the hips over the knees and lower the chest toward the floor.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- Bolster, block, or blanket optional.
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Puppy Pose
- Start on hands and knees. Walk the hands forward while keeping the hips stacked over the knees. Lower the chest and forehead or chin toward the floor. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Puppy Pose
- Walk the hands back under the shoulders. Lift the chest and return to tabletop. Pause in a neutral position for a moment before continuing.