Puppy Pose (Uttana Shishosana)

Puppy Pose is a hybrid posture that combines elements of Child's Pose and Downward Dog, targeting the thoracic spine, shoulders, and axilla with a gentle but penetrating opening. It is especially useful mid-practice for practitioners who need to counteract rounded-shoulder posture or release upper-back tension before deeper backbends. The hips remain stacked over the knees while the arms walk forward and the chest descends toward the mat, creating traction through the spine and a sweet stretch across the front of the shoulders.

Cues

• Keep your hips directly above your knees and resist the urge to shift them back toward your heels.
• Melt the sternum toward the floor on each exhale without collapsing the lower ribs.
• Press the tops of your fingers or palms into the mat to create a subtle energetic lift through the arms.
• Soften the back of the neck and allow the forehead or chin to rest on the mat.