Inversion Yoga Poses

Extended Puppy Pose

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

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Extended Puppy Pose: Step-by-Step Instructions

Step 1

Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.

More yoga poses for the spine.

Step 2

As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don’t let your elbows touch the ground.

See also Yoga to Help Scoliosis

Step 3

Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.

Step 4

Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.


Pose Information

Sanskrit Name

Uttana Shishosana

Pose Level


Contraindications and Cautions

  • Knee injury

Preparatory Poses

Follow-up Poses

Beginner’s Tip

You can hold this pose longer and protect your knees and lower back by placing a rolled-up blanket or bolster between your thighs and calves.


  • Stretches the spine and shoulders