Extended Puppy Pose Yoga (Uttana Shishosana) – Full Guide

By Sophia Estrada
Last updated: Dec 15, 2022
Extended Puppy Pose Yoga

Extended puppy pose yoga is a good and simple exercise, a copy of a puppy dog stretch after a nap in the morning. This posture appears in most yoga sessions of both beginners and pros. However, some yogis can not do it properly.

Fear not. This article will provide you with valuable information about this posture. Read until the end to get hold of all steps to do it. 

What Is Extended Puppy Pose? 

The extended puppy pose (Uttana Shishosana) is an important asana, continuing the face-to-face dog pose. This puppy dog yoga has a prolonged effect, enhancing spinal and shoulder strength effectively.

  • Category: Back glue yoga pose. 
  • Difficulty: Intermediate.
  • Impact on: Neck, shoulders, back, spine, hands, legs, abdominal muscles, hip muscles.
  • Benefits: improve the back, spine, and digestive system; relieve stress, increase vitality, dispel anxiety and fatigue. 

You can practice this puppy pose sanskrit either in the morning or in the evening. Combining it with other yoga exercises can bring you the best result. 


  • You should practice this posture after a meal for about 4-5 hours to make sure the food has been digested and enough energy for you to practice.
  • If you have high blood pressure or suffer from injuries to your arms, wrists, shoulders, neck, and knees, you shouldn’t do this posture.

Step-By-Step Instructions To Do Extended Puppy Pose Yoga 

Learning the steps to do yoga extended puppy pose allows you to do it effectively and successfully. Here are the steps you should follow: 

Step 1: Begin with a kneeling pose. Sit up between your feet and keep your hands relaxed. 

Step 2: Slowly move your hands forward and keep them extended with your shoulders. 

Step 3: Bend the abdomen so that your hands can resist down the carpet.

Step 4: Continue to bend your chest to the bottom and keep your chest touching the floor. Lift the buttocks upwards. 

Step 5: Stretch your hands forward and press the back and spine stretching. Touch your head to the floor and keep the tips of your toes on the floor. 

Step 6: Take a deep breath for around 30 seconds to 1 minute, depending on your ability.

Step 7: Slowly return to the baby pose. When you get back, your stomach relaxes on the thighs.

Step 8: Get out of the posture and relax your body.


Extended puppy pose yoga is a basic asana in almost all yoga lessons. It is good for our digestive system and improves back and spine pain. So, apply it as a daily activity.

Hopefully, you can perform this posture correctly to bring the best practice effect with the above sharing.

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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