How To Do a Puppy Pose?

Puppy pose, also known as "melting heart pose," is a combination of downward dog and child's pose. Since it is soft on the shoulders and ribs, it is the ideal yoga backbend for beginners. Puppy pose promotes chest opening, which is a great way to counteract the amount of time we waste hunched over our phones. 

If releasing your forehead to the floor causes you some pain, place a folded blanket or towel underneath your head for help. The chin may even be brought to the floor, although this variation can be done with care since it can strain the back of the neck. 

Child's Pose and Downward Dog Pose are combined beautifully in this asana. It's also known as Melting Heart Pose because it encourages the heart to melt into the ground. Let's look at the advantages of performing prolonged puppy pose and how to achieve it.

The Idea of The Puppy Pose

The Puppy Pose, also known as Uttana, is a yoga posture. Shishosana is the most simple and powerful position for opening the chest and releasing chronic neck and shoulder pain. Uttana means "spread out," Shishu "puppy," and asana "pose." 

It's a long, stretched-out stance that strengthens the shoulders. When you want to improve your shoulder and upper body muscles, one pose is suggested

The limbs are stretched forward for a deeper extension in this posture, and the shoulders are at a 90-degree angle. On the Earth, the sheens and the tops of the feet remain extended.

How To Perform The Puppy Pose

Step 1:

On all fours, with your hips immediately over your ankles and your shoulders over your wrists, enter Tabletop. Toes pointed straight back, place the tops of your feet on the mat. Maintain a hip-width distance between the knees.

Step 2:

Start walking your hands out in front of you when you exhale. If you steadily release your forehead to the mat, allow your chest to melt into the floor.

Step 3:

Spread your fingers out and tightly press your thumb and index fingers together. Rooting into your finger pads and making a raising motion in your palms like a suction cup will trigger Hasta Bandha (Hand Lock).

Step 4:

To extend your elbows, roll your upper arm bones outward away from your ears. When your biceps spin up toward the sky, feel your triceps wrap back toward the mat's outer edges. Take your elbows gently off the mat and keep your arms engaged.

Step 5:

Deepen the stretch by reaching your hips up and back against the wall behind you on the next inhalation; in the meantime, begin to let your chest melt down against the surface. To protect your neck and keep folding onto your lower back, gently hug in—or corset—your front ribs. Inhale gently and maintain the stretch for 5–10 breaths. Return your hands to the Tabletop place to exit the pose.

Frequently Asked Questions

What Should I Do To Change The Posture of My Pose?

If you're having trouble getting your body down to the mat, consider putting your forehead on a stone. If puppy pose hurts your knees or lower back, consider putting a rolled-up blanket or bolster between your thighs and calves. If you choose to keep the pose for a longer stretch, this tweak will improve.

What's The Best Way To Thread a Needle?

Extend your left arm overhead until your palms meet the mat, and place your right side of your head on it. Continue turning the right fingertips to the left before a stretch is felt. Hold the stance for a few moments, focusing on the breathing, and then switch sides.

What Exactly is The Saddle Pose?

The saddle is a Yin yoga posture that explicitly targets the massive quadriceps community of muscles on the front of the groins and the hip flexors and rectus abdominis (or "six-pack"). It also allows the lower back some soft compression.


For those that like to keep stress in their neck and upper back, Extended Puppy stretches the head, shoulders, upper back, and arms, rendering it perfect (or complex, depending on how you look at it!) position. Stress and anxiety, as well as recurrent tension and insomnia, will both benefit from this posture. 

Extending With the heart in a minor inversion, with the heart somewhat higher than the ears, will help put a feeling of relaxation back into the body. 

To activate the leg and hip muscles while protecting your lower back in this position, place a rolled-up blanket or bolster lengthwise between your thighs. This will make a longer hold possible. To render the posture more restorative, a bolster may be put under the chest.