Extended Puppy Pose

Uttana Shishosana

What is Extended Puppy Pose?

Extended puppy pose, or uttana shishosana in Sanskrit, gives a deep stretch to the spine. With the knees on the floor and hips lifted, the yogi walks the hands forward and lowers the chest toward the floor.


  • Begin in tabletop pose with the knees hip distance wide.
  • Exhale and walk the hands far forward, keeping them shoulder distance wide. Keep the hips over the knees.
  • Release the chest toward the floor. If possible, rest the forehead on the floor.
  • Breathe while holding the pose.


  • Avoid if there is knee injury

Benefits of Extended Puppy Pose

  • Stretches and lengthens the spine
  • Stretches the shoulders
  • Relieves tension and insomnia
  • Relieves gas

Extended Puppy Pose Details
Sanskrit Name: Uttana Shishosana
Pronunciation: oo-TAHN-nah shee-SHO-sah-nah
Pose Level: Beginner
Drishti: Bhrumadhye (Third Eye)
Pose Type: Backbends, Chest Openers

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