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Beginner · Forward fold

Extended Puppy Pose
Uttana Shishosana

A kneeling chest release that lengthens the spine and opens the shoulders.

Instructional illustration of Extended Puppy Pose
LevelBeginner
Pose typeForward fold
Primary focusShoulders, Spine

How to practice Extended Puppy Pose

  1. Begin on hands and knees.
  2. Keep hips over knees and walk hands forward.
  3. Lower the chest toward the floor or a support.
  4. Rest the forehead and breathe into the upper back.

Practice tips

  • Place a bolster under the chest.
  • Keep elbows lifted if shoulders are sensitive.
Practice note: Reduce the range if the shoulders or lower back feel strained.
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