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Puppy Pose (Uttana Shishosana)

Elisha in Puppy Pose (Uttana Shishosana), kneeling on a purple mat with hips stacked over knees, arms stretched forward with palms flat on the mat, chest melting toward the floor and forehead resting down
Back body strength, lift from the inside out.

Puppy Pose is a cross between Child's Pose and Downward Dog. The hips stay lifted and stacked over the knees while the chest melts toward the floor, creating a long, deep stretch through the spine, shoulders, and chest. It's a gentle heart opener that works for all levels and feels especially good after a long day of sitting, after backbends, or any time the upper back feels tight and compressed. The pose is passive by nature and gravity does most of the work.


How to Practice Puppy Pose (Uttana Shishosana)

  1. Begin on all fours with your wrists under your shoulders and knees under your hips.

  2. Walk your hands forward on the mat, keeping your hips stacked directly over your knees.

  3. Lower your chest and forehead toward the mat, letting the arms extend straight in front of you.

  4. Keep your hips lifted, this is what separates Puppy Pose from Child's Pose.

  5. Let your chest actively melt toward the floor with each exhale.

  6. Rest your forehead or chin on the mat, whichever feels better for your neck.

  7. Hold for 8-10 breaths, or stay longer for a more restorative effect.


Modifications & Variations

  • Blanket under knees: Fold a blanket under your knees if the floor is hard or your knees are sensitive.

  • Forearms down: Lower your forearms to the mat instead of keeping arms fully extended to reduce the intensity in the shoulders.

  • Block under forehead: Rest your forehead on a block if it doesn't quite reach the mat, keeping the neck long and relaxed.


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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