Uttana Shishosana | Extended Puppy Pose

Yoga Ria Bali
Mar 22
2 min read

Mythology of Uttana Shishosana

A heart-melting blend of surrender, stretch, and softness.

Uttana Shishosana combines two Sanskrit words:

Uttana – intense stretch or extension
Shisho – child or young one

This posture is often compared to the humble stretch of a young animal awakening at dawn. In yogic folklore, the pose embodies the innocence, openness, and trust of young beings who live without fear or hesitation.

Some stories say that this posture reflects the playful devotion of young Hanuman, who as a child stretched his body toward the sun thinking it was a ripe fruit. His heart was open, fearless, and full of curiosity—qualities symbolized by the expansive heart-opening shape of Puppy Pose.

Thus, Uttana Shishosana reminds us to approach the world with softness, wonder, and heartfelt trust, like a child reaching for light.

How to Do Uttana Shishosana

Begin on all fours in a tabletop position.
Keep hips stacked over knees as you walk your hands forward.
Lower your forehead or chin toward the mat.
Melt the chest and heart toward the floor.
Keep arms active, fingers spread wide.
Breathe softly into the spine, shoulders, and ribs.
Hold for 5–10 slow breaths.

Variations of the Pose

Bolster-Supported Puppy:
Place a bolster under the chest and arms for gentle support.
Forehead on Block:
Resting the head on a block reduces pressure on neck and shoulders.
Chin on Floor Variation:
Deepens the throat opening and intensifies the chest stretch.
Puppy at Wall:
Place hands on the wall and hinge hips back for a milder shoulder opener.
Thread-the-Needle Puppy:
Slide one arm underneath the other to stretch the upper back.

Benefits of Uttana Shishosana

Opens the shoulders and chest
Lengthens the spine and relieves tension between shoulder blades
Calms the nervous system through gentle heart opening
Stretches the upper arms, lats, and triceps
Prepares the body for deeper backbends and inversions
Encourages emotional release and relaxation
Helps counteract the effects of sitting or hunching

Disclaimer

Avoid lowering the chest too deeply if you have shoulder or rotator cuff injuries.
People with knee pain should place a blanket under the knees.
If the neck feels compressed, rest the forehead on a block instead of placing the chin down.
Move slowly and keep shoulders safe—no forcing or collapsing.

Relationship of This Posture to Well-Being

Uttana Shishosana teaches the balance between active reach and gentle surrender.

As the heart melts toward the earth, we learn to soften defensiveness, release emotional tension, and reconnect with our own innocence and tenderness. It reminds us that vulnerability is not weakness—it is how we expand and heal.