Uttana Shishosana (Extended Puppy Pose)

English Name(s)
Extended Puppy Pose
uttanashishoāsana / उत्तान शीशोसन
oo-TAHN-nah shee-SHO-sah-nah
uttana : “intense”
shisho : “puppy”
āsana: “posture”

Uttana Shishosana is one of the easiest and most basic yoga poses or asanas, making it the perfect one for beginners. It is a combination of two different asanas, the Child Pose and the Downward Facing Dog Pose. It exercises various parts of your body, such as upper arms, shoulders, neck, back, chest, hips, abdomen and hamstrings.

This pose relieves stress by deeply stretching the spine. It increases self-confidence and fosters a feeling of self-love. If you have a desk job or you are feeling fatigued, practicing this asana will release any accumulated tension in your body.

Physical Benefits

Uttana Shishosana, also known as the Extended Puppy Pose, focuses primarily on the back, shoulders and arm areas. In fact, it strengthens the hips and back muscles. However, if performed carefully, it can also activate your abdominal muscles, thereby aiding in digestion, reducing bloating and helping to burn stubborn belly fat.

This yoga pose increases the flexibility of your spinal cord and muscles. It also improves a person’s posture and is an exceptional way to regulate Prana, the life-giving force.

Uttana Shishosana is a great heart opener. It expands your chest, thereby decreasing the tension in the back and shoulder areas. As a result, the breathing capacity of your lungs improves.

In this yoga pose, the blood flows toward the shoulders and the chest. This enhances blood circulation and has a positive impact on the body. The asana also stretches the hamstrings and reduces chronic muscular tension.

Lastly, the Extended Puppy Pose works as a stress buster. It relaxes the body and calms the mind. It also induces sleep and thus helps people who have insomnia.

Energetic Benefits

The contemporary world is cut-throat and competitive. As a result, many people become pessimistic and end up losing their confidence. Uttana Shishosana, well known for its mental benefits, activates the Heart (Anahata) Chakra. This Chakra gives an extra boost to your self-confidence, and you start feeling more cheerful and optimistic. Furthermore, the asana also makes it easy for you to accept yourself and others just as they are.

In addition to the Heart Chakra, practicing the Extended Puppy Pose also activates your Throat (Vishuddha) Chakra, Sacral (Swadhisthana) Chakra and Root (Muladhara) Chakra.


Even though this pose is easy and straightforward, there are a few things that should be kept in mind while practicing it. If you have knee and hip injury, then avoid doing this pose as it can increase the pressure on your knees and further worsen your condition.

You can skip Uttana Shishosana if you have stiff arms and shoulders. Also, if you suffer from severe lower back pain, then it is recommended that you don’t practice this pose because it may aggravate your pain and make your back stiffer.

Along with that, this asana must not be performed in the later stages of pregnancy because the opposite flow of blood can be harmful to the fetus and the mother.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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