Puppy Pose (Melting Heart)

Uttāna Śiṣosana

Read what the gnome says

Puppy Pose! From all fours, walk the hands forward and lower the chest toward the floor. Hips stay over the knees, forehead down, arms active. Keep the lower back long, not sunken. Breathe, melt the heart, happy gnome.

Works on Latissimus dorsi · Triceps · Shoulders

How to do it

1. Come onto hands and knees with the hips over the knees.
2. Walk the hands forward, lower the chest and keep the hips high.
3. Rest the forehead or chin down, press the palms into the floor and breathe into the upper back.

Common mistakes

• Don’t let the hips drift back toward the heels.
• Don’t force the chest to the floor: use a blanket under it.
• Don’t hold the breath.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Baby Cobra with Hands LiftedBeginner
• Bridge PoseBeginner
• Camel Pose with BlocksBeginner
• Cobra PoseBeginner
• Fish PoseBeginner
• Half CamelBeginner