The yoga posture Utthana Shishosana, or Puppy Pose, is a gentle hybrid combining aspects of a forward fold and a mild back extension. It is often called the “melting heart” pose because it encourages the chest to soften toward the floor, opening the upper torso. This restorative shape is used primarily to lengthen the spine and soothe the nervous system. The posture allows for a deep stretch without the intensity of a full inversion, promoting calm and release.
Step-by-Step Guide to Puppy Pose
Begin on your hands and knees in a tabletop position, aligning your wrists beneath your shoulders and your knees directly under your hips. Slowly walk your hands forward along the mat, keeping your arms shoulder-width apart. Allow your chest and forehead to descend toward the floor, maintaining the vertical stacking of your hips directly above your knees.
Do not shift your hips backward toward your heels, which would turn the pose into Child’s Pose. Keep your arms active by pressing your palms firmly into the mat to prevent collapsing. Gently draw your lower belly in to support the spine. Rest your forehead lightly on the mat, or lower your chin for a deeper sensation if there is no neck strain.
Key Areas of Physical Engagement
Puppy Pose targets the upper body musculature, providing a deep, sustained stretch beneficial for posture. The primary focus is the elongation of the spine, particularly the thoracic spine, which often becomes stiff from prolonged sitting. Allowing the chest to “melt” toward the floor encourages a gentle extension in the mid-back, counteracting the habitual forward rounding of the shoulders.
The shoulders experience significant opening, stretching the latissimus dorsi, the long head of the triceps, and the anterior deltoids. This action creates space across the chest and can lead to improved lung capacity. The pose engages the core and stabilizing muscles to support the extension, which helps strengthen the arms and shoulders. The stretch promotes overall spinal flexibility and relieves tension in the upper back and neck.
Adjustments and Contraindications
Adjustments
To make Puppy Pose more comfortable and accessible, use these adjustments:
- Placing a folded blanket beneath the knees provides cushioning for individuals with knee sensitivity.
- If your forehead does not easily reach the floor, a yoga block or folded blanket can be placed under the head for support, easing neck tension.
- For a more restorative experience, a bolster can be placed underneath the chest to reduce the intensity of the stretch.
Contraindications
This pose should be avoided or significantly modified in certain situations. Individuals with recent or acute injuries to the knees, shoulders, or spine should exercise caution. Those with acute knee problems or significant shoulder stiffness may find the pressure too intense. If you have uncontrolled high blood pressure, vertigo, or a severe headache, the inverted nature of the pose may be uncomfortable or increase symptoms.