How to do Extended Puppy Pose — Uttana Shishosana

How to do Extended Puppy Pose — Uttana Shishosana — Fitzabout

The Extended Puppy Pose — Uttana Shishosana is great for opening your spine and shoulders, but it primarily focuses on arms, shoulders, back (lower and upper back), knees, neck and pelvic.

It is one of the easy and simple forward bends that one can practice in yoga. When you are feeling tired, or when you are stuck behind a desk or in a chair all day, uttana shisuana is a great way to energize the physical and subtle body. Energetically, the asana has the benefits of increasing both self-confidence and self-love.

Extended Puppy Pose


Known as: Extended Puppy Pose, Uttana Shishosana, Intense Puppy Pose
Sanskrit name: उत्तान शीशोसन; Uttana Shishosana
Pronunciation: oo-TAHN-nah shee-SHO-sah-nah
English name: Extended Puppy Pose, Intense Puppy Pose
Counterpose: Balasana, Jathara parivartanasana
Pose type: Spine
Muscle focus: Arms, shoulders, lower back, upper back, knees, neck, pelvic
Pose level: Beginner level
Drishti Point: Upward, Closed; Bhrumadhye or Ajna Chakra
Total time: Up to 60 seconds
Indications: Stress, insomnia
Strengthens: Legs, glutes, back
Stretches: Spine, shoulder
Contraindications: Knee injury

Philosophy and genesis

Extended Puppy Pose is a great reminder of why we practice yoga: to find tools to feel better and to help us live our best lives. Named due to the vibe of dogs and puppies stretch, this asana, while far from fancy, is effective in its simplicity. As humans, we want to complicate life, always looking to the past or future to find meaning.

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Allow yourself to settle into your senses as you practice the Extended puppy pose and to linger (and lengthen) in the best of sensations.

Benefits of Extended Puppy Pose — Uttana Shishosana

Most of the benefits gained while practicing this asana is considered to be similar to the practice derived from the asana of Prasarita Balasana. Below are the physical and mental benefits.

Physical benefits

  • Improves flexibility in the spine and shoulders
  • Stimulates the nervous system Aids digestion
  • Opens the chest, neck, and shoulders
  • Strengthens your back, glutes, and hamstrings
  • Stretches your arms and shoulder
  • Stimulates and strengthens back muscles
  • Improves blood circulations

Mental benefits

  • Energizes the mind
  • Relieves mild depression and anxiety
  • Reduces stress
  • Fatigue
  • Headaches
  • Insomnia

Extended Puppy Pose — Uttana Shishosana Instructions

  • Start on your mat in tabletop position with stack your shoulders directly above the wrists and hips just above your knees, and tuck your toes instead of pointing them.
  • Keep your hips above the knees and slowly begin to walk your hands out in front of you, lowering the chest down toward the ground.
  • Either your forehead rest on the mat, or on a block, or bring your gaze forward, so that the chin rests gently on the mat, It depends on your body and neck.
  • To deepen the stretch along your spine and through your chest and shoulders, press more firmly through your hands as you pull your hips back to create traction.
  • Stay for up to 10 breaths. When you are ready to get out of this posture, slowly lift the forehead and walk your palms back toward your body to press up to Tabletop.
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Note: Uttana Shishosana (Extended Puppy Pose) is for all, only restriction for people with knee injury.

Modification and adjustment of Extended Puppy Pose:

To make this yoga asana a little more comfortable for beginners, below are some tips to keep in mind while practicing this asana.

  • If you want to consider this asana as a restorative posture, then placing the extra blanket on the knee and chest will give the whole body a rest.
  • You can practice this asana on the bed, If you are not able to open the shoulders and chest on the floor or mat.
  • Performing this asana with the support of your arms and face with blankets or yoga blocks will reduce unwanted stretch on your neck.
  • If there is pain in your lower back while stretching, then you can reduce the stretching of your arms and go as your body can move comfortably.
  • The longer this asana is to hold, the greater the benefit you will get, but depending on the flexibility of your shoulders and arms you can hold it comfortably.
  • Applying bolsters between your legs and thighs or even yoga blocks will help to perfect the alignment of your body and keep you hold for a long time.
  • Extended Puppy Pose — Uttana Shishosana can cause some discomfort in the head due to the position of your neck. Therefore, at the time of releasing yourself from this asana, you need to take steps gentle and slow while releasing your shoulder and leave your chest soft.

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Co-founder Anjali Kumari - FITZABOUT

Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.

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