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Uttana Shishosana "Extended Puppy Pose"

Posted on July 30 2019

Pronunciation: (oot-AHN-ah shee-shah-SAH-nuh)


Also called:

  • Heart Pose (Anahatasana modification)
  • Melting Heart Pose
  • Extended Dog Pose (Utthita Shvanasana) 
  • Intense Extended Puppy Dog Pose (Uttana Shvanakasana)



  • Intermediate




Benefits: This pose is a combination of Dolphin Pose and Child's Pose. It opens your heart, stretches and lengthens your spine, and stretches your shoulders.  

How it's done:

  • Begin on all fours.

  • Curl your toes under. 

  • Bring your forearms to the ground and activate your back by spreading your shoulders. 

  • Move your hands forward, stretching them in front of you, fingers spread wide.

  • Your head can rest face down on the floor, relaxing your neck.

  • Push your hips back toward your heels, over your knees. 

  • Stay in the pose for up to 5 minutes - fully relaxing, focused on breathing and stretching.


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