UT

Beginnerkneeling

Variations (1)

Extended Puppy Pose

Uttana Shishosana Extended · उत्तान शिशोसन विस्तारित

Also known as: Puppy Pose Extended · Heart Melting Pose

UttanaExtended·ShishuPuppy / Baby·AsanaPose

Extended Puppy Pose, also called Puppy Pose Extended is a classical yoga posture. Its Sanskrit name Uttana Shishosana Extended translates word-for-word as: Uttana (Extended) · Shishu (Puppy / Baby) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to open and strengthen the shoulders, mobilise the thoracic spine and open the chest. Stretches lats. Relieves desk posture. It is particularly valued for improving overall posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Deep shoulder opener
Stretches lats
Relieves desk posture
Very accessible
Full anatomical benefits — muscles, joints, organs →

Avoid If

1

Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back

Pose Details

Helps With

shoulder injuryposture correctionback pain

Pose Type

backbend

Body Focus

shoulderschest

Focus Areas

flexibility

Best For

beginnersdesk workers

Yoga Styles

yinhatha

When to Practice

warm upcool down

Position

kneeling

Practice Flow

UT

Uttana Shishosana

Bharmanasana (Table top pose)

Adho Mukha Virasana (Child's Pose)

UT

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Start from Table Top.

2

2. Keep hips over knees.

3

3. Walk hands forward — as far as possible.

4

4. Chest melts toward floor.

5

5. Forehead on floor.

5 more steps remaining

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Frequently Asked Questions

Common questions about Uttana Shishosana Extended

What is Extended Puppy Pose?

Extended Puppy Pose, also called Puppy Pose Extended is a classical yoga posture. Its Sanskrit name Uttana Shishosana Extended translates word-for-word as: Uttana (Extended) · Shishu (Puppy / Baby) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to open and strengthen the shoulders, mobilise the thoracic spine and open the chest. Stretches lats. Relieves desk posture. It is particularly valued for improving overall posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury should approach with care or consult a qualified teacher.

What are the benefits of Extended Puppy Pose?

Deep shoulder opener. Stretches lats. Relieves desk posture. Very accessible.

Who should avoid Extended Puppy Pose?

Avoid this pose if you have: Shoulder injuries.

How many steps are in Extended Puppy Pose?

Extended Puppy Pose is practiced in 10 steps. Start from Table Top.

Is Extended Puppy Pose suitable for beginners?

Yes, Extended Puppy Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Extended Puppy Pose?

You may use: blanket. Props make the pose more accessible and comfortable.

What conditions does Extended Puppy Pose help with?

Extended Puppy Pose is therapeutic for: shoulder injury, posture correction, back pain.

What poses should I do before Extended Puppy Pose?

Prepare with: Uttana Shishosana, Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.