Extended Puppy Pose anatomy

Extended Puppy Pose · Uttana Shishosana · Tư thế chó con duỗi mình

Extended Puppy Pose mainly works deltoid; it stretches latissimus dorsi, pectoralis major, triceps brachii, rectus abdominis; rotator cuff, erector spinae, transversus abdominis stabilize.

3D anatomy model of Extended Puppy Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

From tabletop, keep the hips over the knees, walk the hands forward, and lower the chest and forehead to the floor. A blend of child's pose and downward-facing dog that deeply lengthens the shoulders, latissimus dorsi, and chest.

Muscles in this pose

Working (contracting): Deltoid

Stretching: Latissimus dorsi, Pectoralis major, Triceps brachii, Rectus abdominis, Tibialis anterior

Stabilizing: Rotator cuff, Erector spinae, Transversus abdominis, Quadriceps

Why these muscles work or stretch

Deltoid · Working (contracting): Presses the hands into the floor
Latissimus dorsi · Stretching: Arms reach overhead — the main stretch
Pectoralis major · Stretching: Chest sinks toward the floor
Triceps brachii · Stretching: Long head lengthens as the arms reach overhead
Tibialis anterior · Stretching: Tops of the feet rest on the floor
Transversus abdominis · Stabilizing: Keeps the lower back from sagging too much
Quadriceps · Stabilizing: Holds the thighs vertical

Practice cues

Keep the hips over the knees, thighs vertical
Press the palms down; lift the elbows off the floor
Melt the chest toward the floor; breathe into the upper back

Benefits

Deeply stretches the shoulders, latissimus dorsi and chest
Lengthens the spine and opens the upper back
May help ease tension in the shoulders and upper back
Prepares for overhead-arm poses

Cautions / contraindications

Use caution with a shoulder injury: don't force the chest down
Use caution with knee pain: place a folded blanket under the knees
Use caution with neck pain: rest the forehead on a blanket or block

Easier variations

Rest the forehead on a block or folded blanket
Place your hands on blocks to reduce the shoulder stretch

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Crocodile Pose Makarasana
Low Lunge Anjaneyasana
Reclining Hero Pose Supta Virasana
Cow Pose Bitilasana
Gate Pose Parighasana
King Pigeon Pose Eka Pada Rajakapotasana I

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)