Puppy Pose: Uttana Shishosana | Traditional

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

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.