DAILY YOGA ยท Anahatasana
Heart-Melting (Puppy)
Anahatasana โ Heart-Melting Pose, often called Puppy Pose โ is a gentle chest and shoulder opener, a cross between Child's Pose and Downward Dog. Melting the chest toward the floor with the hips over the knees, it releases the upper back and opens the heart.
Name meaning: Uttana Shishosana โ from uttฤna meaning "intense stretch", ลiลu meaning "puppy/child", and ฤsana โ the "extended puppy posture". Often called Puppy Pose or Heart-Melting Pose. (Anahatasana refers to the heart-centre, anฤhata.)
Classification: Asana โ a kneeling chest- and shoulder-opener, midway between Child's Pose and Downward Dog.
Tradition & origin: Puppy Pose is modern: it is a 20th-century variation lying between Child's Pose and Downward Dog, not found in the medieval hatha texts. Present it as modern postural yoga.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Come to hands and knees, hips stacked over the knees.
- 2Walk the hands forward, keeping the hips high over the knees.
- 3Lower the chest and forehead (or chin) toward the floor.
- 4Keep the arms active, elbows lifted off the floor.
- 5Let the heart "melt" down as the shoulders open.
- 6Keep the lower back long, not sharply arched.
- 7Breathe into the chest; then walk the hands back to rest.
Breath & hold
Breathe slowly into the chest; hold 30โ60 seconds, softening with each exhale.
Benefits
- โOpens the chest, shoulders and upper back.
- โGently stretches the spine.
- โCounteracts hunching from desk work.
- โCalming and heart-opening.
๐ช The traditional / desi way
- Anahata is the heart centre (chakra) โ the pose "melts" the heart toward the earth in a gesture of openness.
- Traditional cue: keep the hips over the knees so the stretch stays in the chest and shoulders, not the lower back.
Common mistakes
- โLetting the hips sink back toward the heels (that becomes Child's Pose).
- โOver-arching and dumping into the lower back.
- โResting the elbows down so the shoulders disengage.
Modifications & props
- ๐งฉRest the forehead on a block or cushion.
- ๐งฉPlace a rolled blanket under the chest for support.
Muscles & anatomy
- ๐ชStretches the chest, front of the shoulders, armpits and lats.
- ๐ชLengthens the upper and mid-back as the chest melts toward the floor.
- ๐ชThe hips stay stacked over the knees so the low back stays long.
What you may feel
- ๐ซงNormal: a gentle opening across the chest, shoulders and armpits.
- ๐ซงWarning sign: a pinch in the lower back or shoulders โ keep the hips over the knees, lower the chest less, and rest the forehead on a block.
Variations to grow into
Walk the hands further forward and melt the chest lower for a deeper shoulder and chest opening.
Add a gentle bind or a block under the hands/chin to deepen the heart-opening, keeping the low back long.
Using props
- ๐งฑA block or cushion under the forehead.
- ๐งฑA rolled blanket under the chest for support; padding under the knees.
Warm-up & counterpose
- CatโCow and gentle shoulder rolls.
- Child's Pose to round and rest the back after the opening.
Supporting exercises
Why: Opens the shoulders and upper back gently.
How: From all fours, slide one arm under the other and rest the shoulder down.
Why: Mobilises the spine before opening the chest.
How: Alternate arching and rounding the back with the breath.
Progression path
Start with the forehead on a block and a modest reach; walk the hands further forward and melt the chest lower over time, always keeping the low back long.
Who it suits โ and who should modify
- โMost people โ a gentle, accessible chest and shoulder opener.
- โDesk workers and anyone with rounded shoulders or upper-back tension.
- โThose wanting a softer heart-opener than a backbend.
- !Shoulder injury โ keep the arms lower and the stretch gentle.
- !Knee sensitivity โ pad the knees well.
- !Lower-back issues โ keep length in the low back and rest the forehead on a block.
When to practise
Any time to counter slouching; lovely as a gentle opener or wind-down.
Daily is fine; hold 30โ60 seconds, breathing into the chest.
Traditional view vs. modern evidence
A melting of the heart toward the earth; a gentle opening of the heart-centre.
Not in the medieval texts; a modern pose between Child's Pose and Downward Dog.
Valued as a gentle chest- and shoulder-opener that counters slouching.
Chakra and emotional-release claims are symbolic, not established.
Evidence at a glance
The pose stretches the chest and shoulders and can counter slouching.
Consistent with anatomy; the target tissues are clearly lengthened.
It opens the "heart chakra" or releases emotion.
A symbolic/traditional framing, not an established physiological effect.
Myths vs. reality
โ Myth: Puppy Pose and Child's Pose are the same.
โ Reality: In Puppy the hips stay high over the knees to open the chest; in Child's Pose the hips sink to the heels to rest.
โ Myth: Heart-openers "release stored grief".
โ Reality: Chest-openers can feel emotionally uplifting, but literal "stored emotion" is a metaphor, not an established mechanism.
โ ๏ธ Cautions
- Shoulder or knee sensitivity โ pad the knees and rest the forehead on a block; keep the stretch gentle.
Frequently asked questions
How is this different from Child's Pose?
In Puppy Pose the hips stay high over the knees so the chest and shoulders open; in Child's Pose the hips sink back to the heels to rest.
Where should I feel it?
A gentle opening across the chest, front of the shoulders and armpits โ not a pinch in the lower back.
Key takeaways
- โญA gentle chest- and shoulder-opener โ great for countering slouching.
- โญKeep the hips over the knees so the low back stays long.
- โญRest the forehead on a block and pad the knees.
- โญA modern pose, between Child's Pose and Downward Dog.
References
- Wikipedia โ Balasana (Uttana Shishosana / Extended Puppy Pose) ยท Encyclopaedia, scholarly-sourced
- NCCIH โ Yoga: What You Need To Know ยท Government health body (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
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