Extended Puppy Pose

Extended Puppy Pose (front) - Iana Varshavska

Uttana means intense and Shish means Puppy in Sanskrit. As the name suggests, this pose would resemble a puppy taking an intense stretch forward with it’s entire body. Though in this pose, the stretch is intense with the body on all fours, yet the body feels relaxed and is considered a posture to relax the muscles after an intense practice of other poses related to the shoulders and the back. The arms, shoulders, and chest get the maximum stretch, while the spine is beautifully extended both upwards and downwards at the same time. This pose is mostly considered as a follow up pose, to relax the muscles and hence can be done any number of times during the yoga session.

Puppy Dog Pose is considered a base pose as puppy dog pose variations can be derived from this pose.Puppy Dog Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Step 1
From table pose, inhale and reach the tailbone up towards the ceiling.
Step 2
Exhale and slide the hands forward to lower the forehead straight down to the floor keeping the hips lifted over the knees. Let the chest sink down towards the floor, feeling an arch and stretch in the middle of the back.
Step 3
To deepen the stretch in the arms, shoulders and spine, straighten the arms, lift the elbows off the floor, super glue the palms down and reach back through the hips.
Step 4
Breathe and hold for 4-8 breaths.
Step 5
To release: inhale and bring the palms under the shoulders and press back into table position.

Benefits and Contraindications


Puppy Pose lengthens and realigns the spine

Gently stretches the upper back, arms, and shoulders

Releases tension in you upper arms, shoulders, and neck

Expands your chest and opens up hips

Good preparation for backbends


Not to be done when injured at the knee and the hip. Pressure at the knees may not be comfortable while practicing this pose

Not to be done if having extremely stiff shoulders and arms. As this pose opens the shoulders, too much stiffness may make it difficult to enjoy the pose

Photo poses in different angles


You can hold this pose longer and protect your knees and lower back by placing a rolled-up blanket or bolster between your thighs and calves.

Modifications & Variations
  • Puppy Dog Pose Hands On Wall
  • Puppy Dog Pose On Elbows
  • Quarter Dog Pose
  • Rabbit Pose
  • Dolphin Pose Variation Knees On Floor
  • Pose Dedicated To Goddess Arani
Top Preparatory Poses
  • Cat Cow Pose
  • Table Top Pose
  • Child Pose
Top Follow-Up Poses
  • Downward Facing Dog Pose
  • Sphinx Pose
  • Child Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.