If child’s pose and downward-facing dog were to merge into one pose, puppy pose uttana shishosana, would be it. This pose is also known as melting heart pose, because in addition to being a fantastic stretch, puppy dog pose is great for creating calm and releasing anxiety. 


Stretches the spine, shoulders, arms, and upper back. 

How to:

Since this is a bit of a back stretch, make sure you are properly warmed up before attempting this pose. 

  1. Start in a table-top position with your knees under your hips and your elbows over your wrists. It’s up to you if your toes are tucked under or the tops of your feet are flat on the mat.
  2. Slowly begin to walk your hands towards the front of your mat, making sure that your hips stay in line with your knees throughout the pose. 
  3. Keep your arms shoulder distance apart, pressing the palms of your hands into the mat, and gently release your forehead towards the earth. 
  4. Keep pressing your hands into your mat, lifting your elbows and forearms away from the ground if possible. 
  5. Stay in this pose for as long you feel comfortable. 

Modify it:

Feel free to bend your elbows, and place a block under your forehead to release any tension in your neck. If it gets to feel uncomfortable, place a towel underneath your knees or take your knees a little further apart.