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Backbend Asana · Beginner (Level 1) · Catalog #800104

Puppy Pose Uttana Shishosana

Hips over knees with the chest melting toward the floor and arms extended. A shoulder opener without the load of downward dog.

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Puppy Pose (Uttana Shishosana) — Backbend Yoga Posture Illustration

Puppy Pose (Uttana Shishosana) — Backbend posture targeting Shoulders, Lats, Chest, Back · Slow and even breath · Forward drishti.

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

Alignment, Breath & Drishti Cues for Puppy Pose

Puppy Pose (Uttana Shishosana) belongs to the Backbend posture family and engages the Shoulders, Lats, Chest, Back at an intensity of approximately 2.2 METs. Hips over knees with the chest melting toward the floor and arms extended. A shoulder opener without the load of downward dog.

  • 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.
  • 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

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