Extended Puppy Pose (Uttana Shishosana)

by Bob


One of the most comfortable and most basic yoga poses or asanas is Uttana Shishosana or the Extended puppy pose. This pose is perfect for the starters because it combines the Downward facing dog pose and the Child pose. With this pose, various parts of your body are exercised, including shoulders, arms, neck, abdomen, hips, and hamstrings. The spine gets deeply stretched by this pose and relieves stress, and therefore, your self-confidence and self-love foster feeling.

Extended Puppy Pose steps

  • You can start this pose with the tabletop position with your shoulders stacked over the wrists, the hips stacked over the knees, while relaxed down the mat are the tops of your feet.
  • By slowly walking the hands out in front, you can lower your chest down towards the ground. Keep the hips over the arms, shoulders, and knees distance apart, and your forehead should be released gently down the floor.
  • The arms can be activated by pressing the hands’ palms and lifting the elbows and forearms away from the ground. Onto the back, draw your shoulder blades, and try to reach the hips up high.
  • Breathe into the back and invite the neck to relax by lengthening the spine. Keep yourself in this pose for 5-10 minutes and then lift the forehead gently and walk the palms back towards the body.

Benefits of Extended Puppy Pose

The majority of benefits derived from practicing the Extended puppy pose are quite similar to those derived from practicing the Wide Child’s pose. The following are some of the services of Uttana Shishosana.

  • Stretches hips and hamstrings

When the lower body or lower back is extended upwards, your hips also get tightened up along with the thighs. This stretch can work to the muscles’ advantage and make them healthy by giving support to the body.

  • The entire spine is stretched to maximum

With the puppy pose, notice how the lower part of your spine goes up, and the upper part goes down simultaneously. When both parts get a maximum stretch, the middle part of the spine gets extended, thus extending the body simultaneously in both ways. With this extension, the body and spine get a maximum stretch.

  • The spine gets flexed with the stretch

With Uttana Shishosana, the spine and the muscles around the spine get stretched, whereas the muscles and spine’s flexibility also improve. The posture of the entire body can significantly be improved with the spine’s flexing, which also enhances the flow of prana.

  • Deep stretch to the shoulders and arms

This pose can be an excellent way to relax the arms and shoulders, giving them maximum stretch if practiced with the chin, neck, and face alignment. Try to make sure that your chest goes slowly and carefully to the floor, as the breathing incorporated with the arm movement is essential.

  • The stomach muscles get activated

If you focus carefully through the extended puppy pose, your shoulders, arms, back, and lower abdomen, get a massage when the hips are taken upwards. With the help of this massage, the abdominal muscles are brought to work.


The extended puppy pose is undoubtedly is a very easy and straightforward forward bend that can be practiced in yoga. Uttana Shishosana helps relieve stress, but keep in mind that the experts don’t consider it as a restorative pose. If one would like to relax the body and mind, this pose is the best. It is known to be a great stress buster and can be incorporated into any yoga sequence as one can quickly move out of this pose into any other pose.

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