Puppy Pose is a soothing heart opener that creates space through the shoulders, chest, and spine. As your hips stay lifted and your heart melts toward the mat, you experience a beautiful balance of grounding and expansion.
This calming posture encourages deep breathing, soft release, and a quiet sense of surrender – making it a perfect transition between effort and rest.
How to Do Puppy Pose (Step by Step)
- Begin on all fours in Tabletop Pose, with your shoulders stacked over your wrists and hips above your knees.
- Walk your hands forward slowly while keeping your hips lifted directly over your knees.
- Lower your chest and forehead (or chin) toward the mat, letting your heart melt toward the floor.
- Extend your arms long in front of you, palms pressing gently into the mat, elbows lifted.
- Allow your neck and spine to lengthen, keeping your breath slow and steady.
- Hold the pose for 5 -10 breaths, feeling the stretch through your shoulders, chest, and spine.
- To release, inhale and gently walk your hands back toward your body, returning to Tabletop Pose.
Holding the Pose
- Keep your hips above the knees, resist the urge to sink them back toward your heels.
- Relax your neck and jaw, allowing the head to rest softly.
- If your chest doesn’t touch the ground comfortably, place a bolster or blanket under your torso.
- Maintain active arms reach forward through your fingertips while grounding through your palms.
- Breathe into your upper chest and ribcage, expanding the heart space with each inhale.
Benefits of Puppy Pose
- Stretches the spine, shoulders, and chest
- Opens the heart and upper back
- Relieves tension in the neck and shoulders
- Calms the nervous system and reduces stress
- Gently prepares the body for deeper backbends
- Promotes mindfulness and emotional release
Common Mistakes & Tips
- Collapsing into the shoulders: Keep your arms active and avoid sinking your chest abruptly.
- Hips moving back: Keep them stacked above the knees for proper alignment.
- Forcing the chest down: Allow gravity and breath to open the body naturally.
- Tension in the lower back: Engage your core slightly to support the spine.
Variations & Modifications
Supported Puppy Pose
Place a bolster or folded blanket under your chest or forehead for added support. Allow the shoulders to soften and the spine to gently lengthen. This variation encourages deeper relaxation while keeping the posture comfortable and sustainable.
Chin Variation
Rest your chin on the mat instead of your forehead to intensify the opening through the throat, chest, and upper spine. Keep the neck long and avoid compressing the lower back. Only practice this variation if your neck feels stable and pain-free.
Wall Variation
Stand facing a wall and press your palms into it at shoulder height. Step your feet back and hinge at the hips, keeping them stacked over your knees. This version opens the shoulders and chest without pressure on the wrists or floor, making it accessible and alignment-focused.
Dynamic Puppy
Move with your breath – inhale to lift your chest slightly forward and up, exhale to melt your heart toward the mat. This gentle flowing motion warms the spine, enhances shoulder mobility, and strengthens the connection between breath and movement.
Embody the Pose
Puppy Pose is a gentle invitation to soften, let go, and open the heart with compassion and ease. It reminds us that surrender can coexist with strength that by grounding deeply, we create space to expand fully. With steady breath and mindful awareness, Uttana Shishosana releases physical tension and emotional heaviness, leaving you feeling calm, spacious, and renewed.
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