Workout Labs
LOGIN Upgrade to PRO
0 SHARES
WorkoutLabs
Average Rating: 4.7
Votes: 287
Reviews: 287
Yoga Poses Guide
You can switch gender of illustrations here
Got it
Shop Yoga CardsYoga Cards

Extended Puppy

Uttana Shishosana

oo-TAH-NAH shee-SHOW-sah-nah
Extended Puppy
Pose categories
Primary body parts engaged
Muscle Groups
Stretches spine and shoulders
Relieves gas and bloating
Calms mind

How to perform extended puppy

  1. Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips.
  2. Slowly walk your hands forward with an exhale, keeping your hips over your knees. Sink your chest toward the floor and if possible, rest your forehead on the floor.
  3. Hold the pose and take slow, deep breaths.
  4. Walk your hands toward you with an inhale to return to all fours.
Alignment cues
  • Keep hips over knees
  • Bring knees hip-width apart
  • Bring hands shoulder-width apart
  • Release chest toward floor
Modification: Place a folded blanket under your knees.
Avoid this pose if you have knee injury.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.

More yoga poses to discover

Extended Puppy (Uttana Shishosana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions categories. This asana targets shoulders and spine, and also involves abs and upper back & lower traps muscles. Extended puppy relieves gas and bloating; stretches spine and shoulders and also calms mind. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Available with your
WORKOUT PRO membership
Learn More