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JenBellYoga Puppy Pose Blog1

Puppy Pose Made Easy: How to + 7 Variations for Every Body

Beginner Yoga • Yoga • Yoga Pose
July 26, 2022

Butt up in the air. Chest down to the floor. What am I thinking of?

Puppy pose of course!

But it doesn’t have to look quite like that.

Puppy pose is one of those poses I roll out of bed, on to the floor, and into, with my eyes partially open and crusty. Can you hear the subtle popping of my back? It feels sooooo good 🤤.

I also love to do puppy pose while standing in a long line at a grocery store (but of course not on the floor).

It’s my favorite pose to stretch out my arms, shoulders, the front and the sides of my body. It’s really… my favorite upper body stretch. 

I know not everyone loves this pose, but there are a variety of ways to approach uttana shishosana to make it more accessible, aka more comfortable, and not always needing a yoga mat.

Check out the video and continue reading to find out how. Not all of the variations are in the video so if you watch it now, make sure you come back for a few more options.

Puppy Pose: What is it for and who can do it?

Puppy pose is a heart opener – a front side of the body opener. Which also means – it’s a backbend.

Plain and simply it stretches out the muscles on the front side of your upper body. There are a few variations that get into a few muscles of the back side of the body but I’ll save that for later in the anatomy section. 

Puppy pose is great for most people, but  in its traditional form is not ideal for the following conditions:

  • Herniated cervical discs
  • Herniated lumbar discs
  • Spondylothesis
  • Osteopenia
  • Osteoporosis

But luckily this puppy pose variation can be done safely, with some mindfulness, for all of these conditions.

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Puppy Pose 101 (Uttana Shishosana): How to Set It Up

Puppy pose is typically done prone (belly down to the ground), with the knees on the ground. But there are a few other ways to approach it, especially for those times you don’t want to (or can’t) get on the ground. Skip to the wall variation to see how to do it with a wall, or watch the video for a more visual option.

Lower Body

  • Knees are on the ground
  • Tops of the feet are on the ground with either: the tops of the toes to the ground, or the toes curled under
  • Hips are stacked over the knees

Important Notes

  • The hips can be a little in front or a little behind the knees, but if the hips are too far back (towards the feet) it’s more of a child’s pose instead of a puppy pose and the purpose of the pose changes.
  • Double up your yoga mat or get an extra thick one like this yoga mat from BYOGA (I love it! And have it in Yellow ☀️)

Upper Body

  • Arms are stretched out over head
  • Hands are to the ground
  • Chest reaches towards the floor
  • Gaze can be at the ground or towards the hands

Important Notes

  • Remember to breathe and let your breath be your guide.

Let’s Get Into It: Moving In and Out of the Puppy Pose

Moving In

There are two typical ways to move into puppy pose: from child’s pose, and from table top. I teach both options nearly equally so I’ve written both sets of instructions below.

From Child’s Pose

  • Start in an extended child’s pose with the arms alongside your ears and hands out in front of you.
  • Lift your hips up over your knees allowing the torso, hands, and arms to slide forward
  • Chest lowers comfortably towards the floor
  • Gaze can stay at the floor or look forward between the hands

From Table Top (all 4s or Quadruped)

  • Keep the hips above the knees
  • Slide the hands out in front of you
  • Allow the chest and the head to lower towards the ground
  • Keep sliding forward until the arms are out as far as they can go while maintaining the hips over the knees
  • Gaze can go to the floor or towards the hands

Moving Out

Just like going in, I have two typical ways I will move out of puppy pose:

Child’s Pose

  • Sink the hips back towards the knees coming back into child’s pose
  • Arms can stay out in front or come alongside the body

Sphynx

  • Slide the arms and upper body forward until the belly comes to the ground
  • Bend the elbows so the forearms come to the mat
  • Align the elbows under the shoulders if they aren’t already
  • Press into the forearms and lengthen the crown of the head towards the ceiling

Puppy Pose Variations: The Yummy, The Awkward, and The Fun

I typically list modifications for poses, but with puppy pose all these variations could be modifications, but also can be done for another purpose. If these text descriptions aren’t doing it for you, many of these options can be seen in the video.

Puppy with Toes Curled Under

Reasons to do this variation:

  • Ankles are tight
  • Tops of the feet are tight
  • Want to stretch the bottoms of the feet

How to do it:

  • Come into puppy pose as described above
  • Curl the toes under so the pads of the toes (and possibly the balls of the feet) are on the ground

Notes:

Extended Puppy Pose with a Heart Melt

Reasons to do this variation:

  • You feel uncomfortable in regular puppy pose and you’re not sure why
  • You feel like you can’t breathe in regular puppy pose
  • Regular puppy pose is uncomfortable for your neck
  • You want more of a torso stretch and less of a shoulder stretch
  • The weight is too much for your knees
  • You want a deeper stretch through the upper body

How to do it:

  • Come into puppy pose as described above
  • Slide further forward until the heart center is reaching towards the floor

Notes:

  • The weight between the knees and the arms/hands becomes almost equal, though the weight can be shifted more towards the hands to take even more weight off of the knees.
  • The stretch into the upper body becomes a little more intense. Be mindful as you move into this variation.

Puppy with Blocks

Reasons to do this variation:

  • You feel like puppy pose is too intense in the upper body
  • Regular puppy pose is hard on your hips
  • You feel uncomfortable in regular puppy pose and you’re not sure why
  • You want a deeper stretch in the upper torso and shoulders

How to do it:

  • Place one or two blocks at the top of your mat (one block under each hand if using two)
  • Start on all 4s
  • Place hands on the blocks 
  • Walk the knees backward (or forward) as needed to get into the pose

Notes:

  • The chest/head does not need to come anywhere near the floor. The stretch can be as intense as you need it to be for you.
  • If you’re doing this variation for an intensified stretch, lower the head and chest towards the ground.
  • Remember your blocks have 3 heights, play around with the height until you receive the desired stretch.

Puppy Pose at the Wall

Reasons to do this variation:

  • You don’t want to (or can’t) be on the ground
  • You’re far along in a pregnancy
  • Your hips are tight
  • Your knees are sore or tight
  • You feel uncomfortable in regular puppy pose and you’re not sure why
  • You feel like you can’t breathe in regular puppy pose
  • The weight is too much for your knees
  • You want a deeper stretch through the upper body

How to do it:

  • Find a wall or something sturdy at hip height or higher 
  • Start standing less than an arm’s distance from the wall
  • Reach your arms up the wall
  • Lean your chest towards the wall
  • Hinge from the hips allowing the torso to connect with the wall
  • When you find the stretch you like hold for a few breaths

Notes:

  • You can look at the wall (it’s a great way to counter forward head/tech neck) or you can look between the hands
  • This variation can feel intense. Avid it if you have any of the conditions listed in the precautions section.

If you’re looking for more standing-friendly poses for tight hips, my yogi squat guide has a standing variation too.

Heart Melt Puppy Pose at the Wall

Reasons to do this variation:

  • You don’t want to (or can’t) be on the ground
  • You’re in line at Disney World or a grocery store
  • You’re far along in a pregnancy
  • You have herniated cervical or lumbar discs
  • Your hips are tight
  • Your knees are sore or tight
  • You feel uncomfortable in regular puppy pose and you’re not sure why
  • You feel like you can’t breathe in regular puppy pose
  • The weight is too much for your knees
  • You want a deeper stretch through the upper body

How to do it:

  • Find a wall or something sturdy at hip height or higher 
  • Start standing at least arms distance from the wall
  • Place your hands on the object or on the wall at shoulder height
  • Press your hands onto the wall or the object and start to walk the feet back
  • Hinge from the hips allowing the torso to melt towards the ground
  • When you find the stretch you like hold for a few breaths

Notes:

  • Make sure whatever you are using for this stretch is stable enough to support your weight.
  • You can make this stretch as intense or as light as you would like. For a more intense stretch allow the torso to sink below the level of the hands.
  • If you have any of the conditions listed in the precautions section, focus on opening through the shoulders and the chest and not bending into the neck or back. Focus on looking at the ground and engaging the core to keep the low back neutral.

Puppy with One Arm Out

Reasons to do this variation:

  • You want to stretch into your lats and backs of your shoulders
  • You are unable to extend both arms over head

How to do it:

  • Start on all fours with your hips above your knees
  • Stretch one arm out forward with the palm facing the midline (blade of the hand towards the floor)
  • Reach the back of the shoulder towards the mat (instead of the chest for regular puppy pose)
  • The opposite hand stays in place allowing you to put as much or as little weight as you would like into it

Notes:

  • The hips may or may not stay directly above the knees

Puppy with Elbows on Blocks

Reasons to do this variation:

  • You want to stretch out your pectoralis minor
  • You want to stretch out for dolphin pose or pincha mayurasana

How to do it:

  • Place two blocks at the top of your mat
  • (Optional) Hold one block between your hands 
  • Start on knees
  • Place an elbow on each block
  • Walk the knees backward (or forward) as needed to get into the pose

Notes:

  • Placing a block between the hands intensifies the stretch
  • Remember there are 3 heights to the blocks choose what works best for you
  • Knees may or may not directly above the knees

Want to know what’s going on?

Find out what’s going on… You know you want to… Privacy is important, I won’t sell your info, I promise.

Outgrown Puppy Pose? How to Move On

There’s always something to be found in every pose, even if it feels “boring” or “easy.” There’s always the opportunity to ask “why do I feel this way in this pose?” or “why do I feel this way about this pose?” But if you want to make puppy pose a little more exciting here are a few ways to switch up your leg positions and try something new. 

Before moving into these, warm up with a few regular puppy poses and make sure you’re comfortable and able to breathe while sitting in the pose.

Puppy Pose with Extended Legs

Reasons to do this variation:

  • You want to stretch out your calves
  • You’re tired of your knees sliding around
  • You want to feel more stable and secure

How to do it:

  • Start in regular puppy pose
  • Slide deeper into heart melt puppy pose
  • Step one foot back with toes curled under
  • Straighten that leg
  • Step the other foot back with toes curled under
  • Straighten that leg
  • Breathe

Notes:

  • This pose is more intense. If you step one foot back and feel uncomfortable come right back out of it
  • Avoid this pose if you have any herniated disks, osteoporosis, or spondylothesis.

Puppy Pose with Legs Up (w/o grabbing the legs)

Reasons to do this variation:

  • You want a more intense (passive if you grab your legs) backbend
  • You want a pretty photo for your instagram feed
  • You want to really work your glutes (leg extended up option)

How to do it:

  • Start in regular puppy pose
  • Slide deeper into heart melt puppy pose
  • Bend both knees so the heels come close to the bottom
  • (Option) Cross your ankles
  • (Option) Stretch one leg straight up so the toes reach to the sky
  • (Option) Reach your arms back and grab your shins
  • Breathe

Notes:

  • These options are more intense. If you start to move into a variation and feel uncomfortable come right back out of it
  • Use a mat or padded surface as this is more intense on the tops of the knees
  • Avoid this pose if you have any herniated disks, osteoporosis, or spondylothesis.

Am I doing this Right? What you should be Feeling in Puppy Pose

Everyone, and every body, is different. This is a general break down of who you could be feeling in traditional puppy pose. 

Lower Body:

  • Knees are bent (flexed) and holding a majority of your body weight.
  • With the toes pointed the tops of the feet may or may not be touching the floor. You may or may not feel a stretch through the ankle (plantar flexion).
  • Toes can be flexed – stretching the bottoms of the feet. This places the ankle in (dorsi) flexion.
  • Hips are bent (hip flexion). You may or may not feel your belly pressing onto your thighs

Trunk  of the Body:

  • The back is arched (back extension). The arch can be spread evenly throughout the spine, or it can be concentrated in the lower back or the upper back as desired.
Upper Body:
  • Arms are reaching overhead. You may feel a stretch in the sides of the upper body (latissimus dorsi), back side of the armpit (posterior deltoid), and in the chest (pectoralis minor).
Gaze
  • Gaze can be towards the hands (cervical spine extension) or at the floor (neutral cervical spine).

Let’s Nerd Out: The Anatomical break down of Puppy Pose

Are you looking for something specific? 

Do you have a yoga teacher training anatomy test coming up?

Are you a health professional wanting to give a pose to a patient, but don’t know all of them and want a quick reference? 

Or do you just really LOVE anatomy? 😍

Well, this section is for you!

Many variations were discussed above, but unless noted, the break down is for the traditional puppy pose on the floor or at the wall.

Muscles Worked

In the passive form none are really engaged, but for a more active form you MIGHT engage:

  • Erector Spinae: for back extension
  • Quadratus Lumborum: for back extension

Muscles Stretched

  • Rectus Abdominis
  • Latissimus Dorsi
  • Posterior Deltoid
  • Pectoralis Minor
  • (In some people) Pectoralis Major
  • Trapezius (in puppy with elbows on the block)
  • Rhomboids (in puppy with elbows on the block)

Hopefully the information in this post and the video helped you find some information on how to make puppy pose more delightful for you, or get the answers for that upcoming test you have 😉. Follow my Pinterest page for some useful infographics on key points to focus on in puppy pose and various other yoga poses. 

If you loved learning how to modify puppy pose, you’ll probably love Child’s Pose Made Easy: Simple How to + 8 Modifications for Every Body. It’s another foundational pose that gets a whole lot more comfortable with the right props and adjustments.

Struggling with tight hips? Try my Yogi Squat guide. Yogi squat (malasana) hits the deep hip muscles puppy pose doesn’t quite reach, and the same meet-your-body-where-it-is approach applies.

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