Puppy Pose (Anahatasana): Open Your Heart and Release Tension
Puppy Pose, or Uttana Shishosana (also known as Anahatasana), is the perfect blend of childlike surrender and deep heart opening. Combining the grounding nature of Child’s Pose with the heart-lifting element of Downward Dog, this pose helps release tension in the spine, shoulders, and chest—making it a go-to posture for decompressing the upper body and reconnecting with breath.
Why It's Called Anahatasana
The Sanskrit name Anahata means "unstruck" and refers to the heart chakra. In this posture, the heart melts toward the ground—physically and energetically encouraging openness, vulnerability, and release. This pose offers a safe space to breathe into the front body and soften emotional and physical tightness.
Benefits of Puppy Pose
Opens the Heart and Chest
Creates space through the upper front body, supporting deeper breathing and emotional release.Lengthens the Spine
Gently stretches the entire back body from tailbone to fingertips without compressing the lower back.Releases Shoulder and Upper Back Tension
Especially effective for those who sit at a desk or carry tension in the traps.Calms the Nervous System
Encourages a parasympathetic (rest-and-digest) response, helping reduce stress and anxiety.Prepares for Deeper Backbends
Ideal as a warm-up for poses like Wheel, Camel, or even deeper heart-openers.
How to Practice Puppy Pose
Begin in a tabletop position on hands and knees.
Walk your hands forward, keeping your hips stacked over your knees.
Lower your forehead or chin to the mat, letting your chest melt toward the ground.
Keep arms active, palms down, and fingers spread wide.
Stay for 5–10 breaths, softening more with each exhale.
Modifications and Tips
Tight shoulders? Rest your forehead on a block or stacked fists.
Neck sensitive? Use the forehead instead of the chin.
Want more support? Place a bolster or cushion under the chest.
When to Use Puppy Pose
After a long day hunched at a desk.
As a transition between active and restorative sequences.
Before heart-opening poses or breathwork.
To gently explore vulnerability and surrender on emotional days.
Final Thoughts
Puppy Pose might seem simple, but its effects can be profound. It invites you to open your chest while staying grounded. As your heart melts toward the earth, you create space—for breath, for presence, for healing. This is a pose that reminds us that strength doesn’t always mean force—it often begins with softening.
