Uttana Shishosana (Extended Puppy Pose): Steps and Modifications

Uttana Shishosana, commonly called Extended Puppy Pose, is a kneeling posture in which the hips remain above the knees while the arms reach forward and the chest moves toward the floor.

The pose should create length through the sides of the torso and shoulders without forcing the chest, neck or lower back downward. Blocks, a bolster or a chair can make the position more accessible.

Set Up the Knees and Hands

• Begin on hands and knees with padding beneath the knees.
• Place the knees approximately under the hips.
• Walk the hands forward while keeping the hips above or slightly behind the knees.
• Keep the elbows soft rather than locked.
• Let the forehead rest on support when the floor is too far away.

Step-by-Step Uttana Shishosana

1. Start in a comfortable tabletop position.
2. Keep the hips generally above the knees.
3. Walk the hands forward one at a time.
4. Lengthen the sides of the waist rather than dropping the lower ribs suddenly.
5. Place the forehead on the mat, a folded blanket or a block.
6. Press the palms down lightly and keep the shoulders away from the ears.
7. Take two or three comfortable breaths.
8. To exit, press into the hands and walk them back toward the knees.
9. Return to tabletop or sit back only if the knees are comfortable.

Block, Bolster and Chair Modifications

• Place a bolster lengthwise beneath the chest.
• Rest the forehead on a block.
• Put the hands on blocks to reduce shoulder flexion.
• Place the hands on a chair seat and move the hips backward while standing or kneeling.
• Keep the hips slightly behind the knees when the lower back feels compressed.
• Practise one arm at a time when the shoulders differ significantly.

Shoulder, Rib and Spinal Alignment

• Reach the arms forward without shrugging the shoulders.
• Keep the lower ribs gently supported rather than letting them flare toward the floor.
• Allow the upper back to lengthen without forcing a deep arch.
• Keep the neck neutral and supported.
• Use less arm reach if the wrists or shoulders feel strained.
• Maintain normal breathing throughout the pose.

Common Mistakes

• Driving the chest downward to chase a deeper stretch.
• Moving the hips far behind the knees and turning the pose into Child’s Pose.
• Locking the elbows or collapsing into the shoulder joints.
• Arching strongly through the lower back.
• Turning the head to one side for a long hold.
• Ignoring wrist, shoulder, neck or knee discomfort.

Possible Practice Effects

A supported version may develop awareness of shoulder flexion, upper-back length and breathing into the side ribs. These are general practice possibilities rather than medical promises.

Precautions and When to Modify

• Use blocks, a bolster or a chair with shoulder, wrist, neck or knee sensitivity.
• Avoid forceful chest lowering after recent shoulder or spinal injury.
• Pregnant practitioners may need wider knees, higher support or a standing chair version.
• People with dizziness or pressure sensitivity should keep the head elevated.
• Stop for sharp pain, numbness, tingling, headache or unusual breathlessness.

Frequently Asked Questions

Should the hips touch the heels?

No. The hips generally remain above the knees. Moving them toward the heels changes the posture toward Child’s Pose.

Can the forehead rest on a block?

Yes. Head support can reduce neck strain and make breathing more comfortable.

What if my shoulders feel pinched?

Move the hands wider, shorten the reach or place the hands on blocks or a chair.

Related SarvYoga Guides

• Setu Bandhasana
• Plank Pose
• Yoga for Beginners
• Yoga Poses Library

Practice and Editorial Note

Work within a comfortable range. Stop for sharp pain, numbness, tingling, dizziness or unusual breathlessness, and seek qualified guidance when symptoms persist or individual modification is needed.

Last editorial update: August 5, 2026. Individual yoga-teacher review remains pending.