10 Benefits of Practicing Puppy Pose Yoga for Your Mind and Body

Puppy Pose Yoga

If you’re looking for a yoga pose to help you stretch and strengthen your body while calming your mind, look no further than the Puppy Pose. Also known as the Melting Heart Pose, the Puppy Pose is a gentle but effective yoga posture that yogis of all levels can practice. In this article, we’ll explore ten benefits of practicing Puppy Pose Yoga for your mind and body. Puppy Pose Yoga, also known as Uttana Shishosana, is a gentle yoga posture that is ideal for beginners. Puppy Pose Yoga is particularly helpful for those who spend long hours sitting at a desk or hunched over a computer.

What is Puppy Pose Yoga?

Puppy Pose Yoga, also known as the Melting Heart Pose or Uttana Shishosana in Sanskrit, is a yoga posture that involves stretching the spine and shoulders while keeping the hips lifted. It’s a variation of the popular Downward Dog pose, but with the knees lowered to the ground, which makes it easier to perform and less strenuous on the arms and shoulders.

How to Perform Puppy Pose

To do Puppy Pose Yoga, you start in a tabletop position on your hands and knees and then walk your hands forward while keeping your hips over your knees. To perform Puppy Pose, follow these steps:

  1. Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
  2. Walk your hands forward, keeping your arms straight until your chest is close to the ground.
  3. Keep your hips lifted and your arms straight as you melt your heart toward the ground.
  4. Rest your forehead on the mat or a block if that’s more comfortable.
  5. Hold the pose for several breaths, and then release by walking your hands back towards your body.

Stretching and Strengthening Benefits

Increases Shoulder and Spinal Flexibility

Puppy Pose is an excellent stretch for the shoulders and upper back, as it lengthens and opens up the spine while increasing flexibility in the shoulders. It also helps to release tension and tightness in the upper back and neck, which can be caused by poor posture or Stress. Puppy Pose Yoga is also beneficial for those who spend long hours sitting at a desk, as it helps to counteract the effects of poor posture. Puppy Pose Yoga is a popular asana in yoga.

Puppy Pose Yoga

Strengthens Arms, Shoulders, and Upper Back

Your arms and shoulders are engaged as you hold the pose, and your upper back is strengthened. Regular practice of Puppy Pose can help build upper body strength and improve posture, leading to better overall health and well-being.

Stretches the Hip Flexors

Puppy Pose also stretches the hip flexors, often tight and shortened due to sitting for extended periods. This can lead to lower back pain and discomfort. Regularly practicing Puppy Pose can improve hip flexibility and reduce the risk of lower back pain.

Benefits for Mind and Emotional Health

It calms the Mind and Relieves Stress.

One of the most significant benefits of practicing Puppy Pose is its ability to calm the mind and reduce Stress. As you rest your forehead on the ground, you can let go of any tension in your body and focus on your breath. This can help to relieve anxiety and promote a sense of calm and relaxation.

Promotes Mindfulness and Self-Awareness

Puppy Pose also promotes mindfulness and self-awareness. As you hold the pose, you become more aware of your body and your breath, which can help you to tune in to your thoughts and emotions. This can lead to a better understanding of yourself and your needs.

Reduces Anxiety and Depression

Studies have shown that regular yoga practice, including Puppy Pose, can help to reduce symptoms of anxiety and depression. Yoga has been shown to increase the production of GABA, a neurotransmitter that helps to regulate mood and promote relaxation.

Improves Breathing and Blood Circulation

Enhances Lung Capacity and Function

Puppy Pose can also improve breathing and lung function. As you stretch and expand your chest and shoulders, you increase lung capacity, which can improve overall respiratory health. This can be especially beneficial for those with respiratory issues, such as asthma.

Boosts Energy and Vitality

Practicing Puppy Pose can also help to boost energy and vitality. You can feel more awake and alert by improving circulation and oxygenation throughout the body. This can be especially beneficial for those who struggle with fatigue or low energy levels.

Lowers Blood Pressure and Heart Rate

Yoga, including Puppy Pose, has been shown to help lower blood pressure and heart rate. This can be beneficial for those with high blood pressure or cardiovascular issues. Practicing yoga regularly can improve your cardiovascular health and reduce the risk of heart disease.

Precautions and Contraindications

While Puppy Pose is generally safe for most people, there are some precautions and contraindications to remember.

Avoid If You Have Shoulder, Wrist or Knee Injuries

If you have an injury or pain in your shoulders, wrists, or knees, it’s best to avoid Puppy Pose or modify it to suit your needs.

Do Not Practice if You Have High Blood Pressure or Glaucoma

Puppy Pose involves placing your head below your heart, which can increase blood and intraocular pressure in people with high or glaucoma. If you have these conditions, avoiding Puppy Pose or modifying it to suit your needs is best.

Modify or Skip the Pose if You Have Lower Back Pain or Disc Herniation

If you have lower back pain or disc herniation, modifying or skipping Puppy Pose altogether is best. This can help to avoid aggravating the condition and causing further pain or discomfort.

Tips for Practicing Puppy Pose Safely and Effectively

To get the most out of your Puppy Pose practice, follow these tips:

Warm Up Before Attempting the Pose

Before attempting Puppy Pose, warm up your body with a few rounds of sun salutations or other gentle yoga poses. This can help to prepare your body for the pose and reduce the risk of injury.

Use Props to Support Your Body

If you have tight shoulders or limited flexibility, use props such as blocks or blankets to support your body in the pose.

Listen to Your Body and Modify it as Needed.

As you practice Puppy Pose, listen to your body and modify the pose as needed. Suppose you feel any pain or discomfort, back off from the pose or modify it to suit your needs. Remember that yoga is not a competition, and it’s important to honor your body’s limitations and needs.

Breathe Deeply and Mindfully

As you hold the pose, breathe deeply and mindfully. Focus on your breath and allow it to guide you deeper into the pose. This can help to promote relaxation and reduce Stress.

Hold the Pose for Several Breaths

To get the most benefit from the pose, hold it for several breaths, up to a minute or longer. This can help to deepen the stretch and promote relaxation. Puppy Pose Yoga, also known as Anahatasana, is a calming and restorative yoga pose.


1.Is Puppy Pose suitable for beginners?

Yes, Puppy Pose is a gentle and accessible pose suitable for beginners.

2.Can Puppy Pose help with back pain?

Yes, Puppy Pose can help to relieve back pain by stretching the spine and hips and releasing tension in the lower back.

3.How often should I practice Puppy Pose?

You can practice Puppy Pose as often as you like but aim to incorporate it into your yoga practice at least a few times a week for maximum benefits.

4.What should I do if I feel pain or discomfort in the pose?

Suppose you feel pain or discomfort in Puppy Pose; back off from the pose or modify it to suit your needs. Remember to listen to your body and honor its limitations.

5.Can Puppy Pose be practiced during pregnancy?

Yes, Puppy Pose can be practiced during pregnancy, but it’s important to modify the pose to suit your changing body and avoid discomfort or strain. Consult with a qualified prenatal yoga teacher for guidance.


In conclusion, Puppy Pose is a gentle yet powerful yoga pose that offers numerous mental and physical benefits. Regularly practicing this pose can improve flexibility, relieve tension, reduce Stress and anxiety, and improve overall respiratory and cardiovascular health. As with any yoga practice, listening to your body, modifying the pose as needed, and breathing deeply and mindfully is important. So next time you’re on your mat, try Puppy Pose and experience its many benefits for yourself.Overall, Puppy Pose Yoga is a gentle and accessible yoga posture that can provide numerous benefits for the mind and body.

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