Backbend · beginner

Puppy Pose

Uttana Shishosana

Halfway between Child's Pose and Downward Dog — a chest opener that leaves the hips where they are.

Puppy Pose Photograph coming soon

A rigged MakeHuman figure animated into Puppy Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. The hips stay stacked over the knees while the chest melts toward the mat, which is what separates this from Child's Pose. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. From hands and knees, walk the hands forward, keeping the hips over the knees.
  2. Let the chest melt toward the floor.
  3. Rest the forehead or chin down, whichever is comfortable.
  4. Keep the arms active rather than collapsed.

Why it helps

  • Opens the chest, shoulders and armpits
  • Lengthens the upper back
  • Counters hours of rounding forward

Common mistakes

  • Letting the hips sink back to the heels — that's Child's Pose, a different shape.
  • Compressing the lower back by over-arching.

Before you try it

  • Ease off with shoulder impingement.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Cushion under the forehead.
  • Blanket under the knees.
  • Blocks under the elbows.

Where this pose shows up

Styles yin restorative

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