Extended Puppy Pose | Uttana Shishosana

The Extended Puppy pose is a combination of the Child’s pose and the Downward Dog. It is a great way to wake up the body and stretch out the back, lats, and armpits. Release toward the floor without overstretching the armpits, or sinking your lower back.

  • Step 1 Starting in the Table pose, walk your hands forward, with your fingers wide and your arms stretched.
  • Step 2 Press your hips back, lowering your chest toward the floor; keep drawing your arms back into your shoulder sockets. Your hips should stay over your knees. Relax your forehead on the floor, or on a block if it does not reach the floor.


Refrain from this exercise if you have shoulder pain.

Things to think about

• Keep your lower ribs drawn in away from the floor


If your forehead doesn’t reach the floor, support it with a block or blanket.