Hatha YogaPuppy Pose
Uttāna Śiśosana
CategoryBackbends TypeStretch LevelBeginner Hold45 sec MusclesShoulders, Back, Chest BreathingSlow breathing, chest melting toward the floor
How to do it
- EnterFrom tabletop, keep your hips over your knees and walk your hands forward, lowering your chest and forehead toward the floor.
- HoldYour hips stay high, arms actively reaching, chest sinking toward the floor. This is a gentle backbend through the shoulders, with your heart melting down.
- ExitWalk your hands back and sit on your heels.
Benefits
Opens the shoulders and upper back — a gentle alternative to deep backbends.
Cautions
- Shoulder injuries
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Counterpose
Where it appears
- Office Reset 10 min · Beginner
- Yin Practice 35 min · Beginner
- Wrists After Typing 12 min · Intermediate · voice-guided in the app subscription
- Inversion Prep 25 min · Advanced · voice-guided in the app subscription
- Warm-up: Shoulders & Chest An office upper-body reset: thoracic opening and shoulder mobility, almost no load on the wrists
Similar poses
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