Ayurveda & Asana Yoga icon Ayurveda & Asana Yoga Download on App Store

Backbend Asana · Elementary (Level 2) · Catalog #800877

One-Legged Puppy Pose Eka Pada Uttana Shishosana

Puppy Pose with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.

Practice One-Legged Puppy Pose (Eka Pada Uttana Shishosana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
Download on the App Store
One-Legged Puppy Pose (Eka Pada Uttana Shishosana) — Backbend Yoga Posture Illustration

One-Legged Puppy Pose (Eka Pada Uttana Shishosana) — Backbend posture targeting Shoulders, Lats, Chest, Back, Glutes, Abs · Slow and even breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Pacifies (-1) Kapha: Pacifies (-1)
Sanskrit Name
Eka Pada Uttana Shishosana
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
60 seconds
Breath Pattern
Slow and even
Drishti (Gaze)
Forward
Target Muscles
Shoulders, Lats, Chest, Back, Glutes, Abs
Energy Expenditure
2.7 METs

Alignment, Breath & Drishti Cues for One-Legged Puppy Pose

One-Legged Puppy Pose (Eka Pada Uttana Shishosana) belongs to the Backbend posture family and engages the Shoulders, Lats, Chest, Back, Glutes, Abs at an intensity of approximately 2.7 METs. Puppy Pose with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.

  • Breath Rhythm: Maintain Slow and even throughout the 60-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Shoulders, Lats, Chest, Back, Glutes, Abs.
  • Minimum Recommended Age: 3 years (36 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 60 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Shoulder injury
  • Balance disorders

iOS App for iPhone & iPad

Practice with 908 illustrated postures, custom prāṇāyāma timers & dosha meal plans

Combine classical Vata, Pitta, and Kapha balance, Six Tastes (Shad Rasa), and seasonal Ritucharya routines with verified USDA calorie, macronutrient, vitamin, and mineral tracking.

Download on the App Store Compare with Cal AI, MyFitnessPal & Yoga Apps

Related Backbend Yoga Poses

Camel Pose at the Wall (Ustrasana (wall))Backbend · Level 1

Camel Pose at the Wall (Ustrasana (wall))

Camel Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Bow Pose at the Wall (Dhanurasana (wall))Backbend · Level 1

Bow Pose at the Wall (Dhanurasana (wall))

Bow Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Locust Pose at the Wall (Salabhasana (wall))Backbend · Level 1

Locust Pose at the Wall (Salabhasana (wall))

Locust Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Half Locust at the Wall (Ardha Salabhasana (wall))Backbend · Level 1

Half Locust at the Wall (Ardha Salabhasana (wall))

Half Locust practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Sphinx Pose at the Wall (Salamba Bhujangasana (wall))Backbend · Level 1

Sphinx Pose at the Wall (Salamba Bhujangasana (wall))

Sphinx Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Seal Pose at the Wall (Bhujangasana (yin) (wall))Backbend · Level 1

Seal Pose at the Wall (Bhujangasana (yin) (wall))

Seal Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.