Puppy pose is a gentle pose where the hips stay over the knees, the arms stretch forward and the chest melts toward the floor. It stretches the shoulders and upper back and feels calming. You can use a block under the forehead and pad the knees. This guide shows a safe way to practise.
This is general education, not medical advice. If you have a shoulder injury, neck problem, knee pain, high blood pressure, are pregnant or have a health condition, check with your doctor before trying this pose.
What is puppy pose?
Puppy pose, or uttana shishosana, is a gentle pose where the hips stay over the knees, the arms stretch forward on the floor and the chest melts toward the mat. It is a mix of child’s pose and downward dog. It stretches the shoulders, upper back and sides of the body while the hips stay stacked. Beginners can rest the forehead on a block or pillow and keep the arms wide.
Why do people practise it?
People practise it to open the shoulders and chest, to stretch the upper back and to enjoy a calm, grounded pose. After desk work, the shoulders often feel rounded. Our guide to yoga for neck and shoulders has more gentle ideas for the upper body.
How do you start?
Begin on hands and knees with the knees under the hips and the hands under the shoulders. Pad the knees with a folded blanket. Take a few slow breaths. Our cat cow pose is a good way to warm up first.
How do you walk the hands forward?
Walk the hands forward a few inches at a time, keeping the hips over the knees, and lower the chest toward the floor. Move slowly. Stop when you feel a mild stretch. You do not need to reach the floor with the chest.
Where should the hands go?
Place the hands about shoulder width apart, or a little wider, with the fingers spread and the palms pressing down. If the shoulders feel tight, widen the hands. If the wrists feel sore, use fists or forearms. Our guide to yoga for wrists explains gentle wrist care.
What should the hips do?
Keep the hips high, over the knees, and the lower back long. If the hips drift back toward the heels, that is child’s pose. Keep the hips up for the extra shoulder stretch. If this strains the knees, let the hips drop slightly.
Where should the forehead go?
Rest the forehead on the floor, a block or a pillow, keeping the neck long. Our guide to yoga props explains how to use a block. A supported head helps the shoulders relax.
How do you breathe in puppy pose?
Breathe slowly through the nose, letting the back of the ribs expand on each in breath. Do not hold the breath. Our guide to belly breathing explains an easy pattern. Let each out breath soften the shoulders.
How long should you hold it?
Hold for five to eight slow breaths. Short holds are fine at first. Our guide on how often to do yoga helps you plan a routine.
How do you come out?
Walk the hands back slowly, lower the hips and rest in child’s pose for a few breaths. Do not push up quickly. Rest in child’s pose and notice the shoulders.
What if the knees feel uncomfortable?
Pad the knees more, move the knees apart a little or use a folded blanket between the calves and thighs. Pain in the knee is a sign to stop. Our guide to yoga for knees explains gentle care.
What if the shoulders feel strained?
Widen the hands, keep the chest higher or place a block under the forearms. Tightness is normal. Never force the chest down. A mild stretch is enough.
What are common mistakes?
Collapsing the lower back, letting the hips sink back, forcing the chest down and holding the breath. Keep the lower back long and the hips over the knees. Use props freely. A small stretch is a good stretch.
What are the benefits?
Many people find puppy pose helps them feel more open through the shoulders and calmer, though results vary. Our guide to the benefits of yoga explains what regular practice may offer. The National Center for Complementary and Integrative Health notes that research on yoga is still developing.
How can you warm up?
Warm up with shoulder rolls, gentle cat and cow movements and a few slow breaths. A warm body stretches more comfortably. A minute or two is enough.
What poses pair well with it?
Child’s pose, downward dog and sphinx pose pair nicely with puppy pose. Try downward dog after it and sphinx pose for a gentle backbend.
How does it fit in a routine?
Use puppy pose early in a session, after a warm up, or as a quiet pause between poses. Our morning yoga routine shows a gentle way to build a session. Keep it short at first.
Who should be careful?
People with shoulder injuries, neck problems, knee pain, pregnancy or high blood pressure should check with a doctor first. Our guide to prenatal yoga explains special care. Stop if you feel pain, pinching or tingling in the arms.
Can older adults practise it?
Yes, with padding under the knees and a supported head, if getting to the floor is comfortable. Our guide to yoga after 50 shows gentle options. A chair version works too.
Can you do it on a chair?
Yes. Place the hands on the back of a chair or a wall, step back and let the chest sink gently. This gives a similar shoulder stretch without kneeling. Our guide to chair yoga explains more supported poses.
Does it help with stress?
The slow breathing and supported shape may feel soothing, but puppy pose is not a treatment for stress. Our guide to yoga for stress relief has more ideas. If stress is heavy, speak to a doctor.
When should you see a doctor?
See a doctor before starting if you have an injury, a health condition, pregnancy or any concern. Stop if you feel pain, numbness or dizziness. This guide is general education, not medical advice.
What should you wear and where should you practise?
Wear comfortable clothes that let the arms stretch freely, and practise on a padded, non slip mat. Our yoga mat guide explains how to choose a mat. Add a blanket under the knees.
How can you tell the stretch is right?
You should feel a mild stretch across the shoulders and upper back, with an easy breath and no strain in the neck or wrists. Sharp pain, tingling or pinching are signs to ease off. A good stretch feels warm and steady.
How can you build up over time?
Add a breath to the hold, walk the hands a little further or lower the chest, only when it feels easy. Change one thing at a time. Allow weeks. If a day feels stiff, use a block and be kind to yourself.
What is a simple practice plan?
Hold puppy pose for five breaths, rest in child’s pose for three breaths and repeat twice. It takes about three minutes. Do it after a day at a desk for a week and notice how your shoulders feel.
How often should you practise it?
A few times a week is a good start, and even once a day is fine if it feels comfortable. Shoulder flexibility changes slowly. Keep sessions short, listen to your body and skip a day when it feels tired.
What does it feel like when it goes well?
You feel the shoulders open, the upper back soften and the breath slow, with the hips steady and the neck easy. Many beginners enjoy how supported it feels. Let that be enough.
How can you use it at the end of the day?
Hold it for a few slow breaths before bed to let the shoulders and back unwind. Dim the lights and keep the breath slow. It pairs well with an evening routine. Keep it gentle and stop if anything feels sharp.
Can you add a gentle sway?
Yes. Sway the hips a tiny amount from side to side, keeping the arms long and the chest low. Small movements help the shoulders and back release. Keep the breath smooth and stop if you feel any pinching in the shoulders or knees.
Where to read next
For a calm, beginner-friendly start, Ranjana Sinha’s Begin Where You Are is written for people who want simple steps. Our guide to starting a home yoga practice adds a gentle routine you can follow at home.
Frequently asked questions
What is puppy pose good for?
A gentle stretch for the shoulders and upper back.
Where do my hips go?
Over the knees, not back toward the heels.
How long should I hold it?
Five to eight slow breaths.
Can I use a block?
Yes. A block or pillow under the forehead helps.
Is it safe?
Usually, but check with a doctor if you have shoulder, knee or neck concerns.
The bottom line
Puppy pose rewards patience. Keep the hips up, use a block and breathe slowly.
