Puppy Dog Bag

Puppy Dog Pose , or Uttana Shishosana , is a calming yoga pose that stretches the shoulders , back , and opens the chest. It is perfect for releasing tension in the upper back and shoulders, and contributes to better flexibility in the upper body. This position combines elements from Child's Pose and Downward Facing Dog , making it a great transition between the two.

Correct Form and Technique

Here are the steps to perform Puppy Dog Pose correctly:

  1. Start in a four-legged position with your shoulders directly over your wrists and your hips over your knees.
  2. Slowly walk your hands forward while keeping your hips in a stable position over your knees.
  3. Lower your chest towards the floor while extending your arms forward. Rest your forehead on the mat or, for a deeper stretch, place your chin down against the mat.
  4. Keep your elbows lifted and let your shoulders pull down from your ears. Feel the stretch along your back and arms.
  5. Breathe deeply and hold the position for 5-10 breaths, before slowly returning your hands and lifting yourself back up to the starting position.
Common Errors

Avoid these common mistakes when performing Puppy Dog Pose :

  • Too high hips: Make sure the hips stay in line with the knees and don't push too far back.
  • Collapsed shoulders: Keep your shoulders active and pull them away from your ears to avoid strain.
  • Pressure on the lower back: Avoid exaggerating the bend in the lower back, keep a natural curve to avoid injury.

Modifications and Variants

If you find the position challenging, try these modifications:

  • Blocks under your elbows: If it is difficult to reach the floor with your hands, place yoga blocks under your elbows for extra support.
  • Blanket support under the knees: For added comfort, place a blanket under the knees, especially if you have sensitive knees.
  • Wall support: Practice with your chest against a wall to achieve a similar stretch without stressing your lower back.

Number of Repetitions and Sets

Aim to hold Puppy Dog Pose for 5-10 breaths per round. Repeat the position 2-3 times for maximum effect on flexibility and relaxation in the shoulders.

Breathing technique

Use your breath actively to enhance the effect of the position:

  • Inhale deeply to lengthen your spine and stretch your arms forward.
  • Exhale as you lower your chest to the floor and let your body relax into the stretch.
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