Rediscover Yourself

When Zen Meets Adorable: My Puppy Yoga Experience

We all know the benefits of yoga. We’ve heard about the magic that happens when we’re around puppies. But what happens when you combine these two joy-filled experiences? Pure bliss. You suddenly forget about everything else that is happening in your life and in the world.

In case you are hesitating to name a few, here is a short list of those benefits:

Yoga Benefits:

• Reduces stress and anxiety by lowering cortisol levels
• Improves flexibility and strength
• Enhances mindfulness and present-moment awareness
• Boosts mood through endorphin release
• Promotes better sleep quality (finally, a reason to forgive yourself for that afternoon nap!)

Puppy Companion Benefits:

• Increases oxytocin (the “love hormone”) by up to 300%
• Lowers blood pressure and heart rate
• Reduces feelings of loneliness and depression
• Provides instant mood elevation
• Creates genuine moments of joy and laughter (and let’s be real, endless Instagram content)

Combined Benefits of Puppy Yoga:

• Doubles the stress-relief effect
• Makes you smile through challenging poses (try holding downward dog while a puppy licks your face – suddenly warrior pose doesn’t seem so tough)
• Creates a playful, judgment-free environment
• Builds community with fellow animal lovers
• Reminds you not to take yourself too seriously (because nothing humbles you quite like a puppy using your yoga mat as a bathroom)

Put these two together and what do you get? Yoga with puppies. Say what now? Yes, I went to yoga with puppies today, and spoiler alert: my downward dog was definitely upstaged by actual dogs doing their thing.

There is just no better place to be than a nice cozy room filled with serenity, plenty of light, yoga mats, and multiple small puppies that are running around, wobbling, chasing each other, biting your socks or sleeping peacefully.

It was a pretty cold Sunday here in the district, but my day was cozy and warm. I was also lucky to find street parking very close to the studio, which made it an even better experience. (If you’ve ever driven around DC looking for parking, you know this is basically a Christmas miracle in December.)

Now, how does that work, you may ask? I did not know what to expect at first, to be honest. All I knew was that there will be yoga, there will be little puppies running around, and there will be some cuddling probably, with the puppies most likely. What I didn’t expect was how much I’d struggle to maintain my zen when a puppy decided my water bottle was a chew toy.

I came across an ad on Instagram, and I knew instantly that I needed to add this experience into my life, so I said “Yes” loud and clear. I booked my experience. Now it was a little bit more pricey (2-3x the cost of regular drop-in class) but it is also a unique experience that I will most likely not seek every week. The organizers rent a regular yoga studio in downtown D.C. so it has all the accommodations of a regular yoga studio. They also provide a mat so you do not need to worry about bringing one. Honestly, you probably do not even want to use your mat unless you adore having a long-lasting puppy puddle residue that will be reminding you of this serene experience each time you settle on your yoga mat during a hot yoga class.

When I arrived, everything was pretty smooth. I filled out a waiver, put all of my things into a cubby, and waited to get checked in by the organizers. Before we were let into the room, we were given information in terms of what to expect and clear rules on what not to do and how to handle the puppies to keep them safe. We were only allowed to bring our phones and water into the room itself. It started with an instructor-led yoga class which was followed by a puppy play time. The puppies were sleeping at the beginning of the class but eventually they started to move around so we all had to pay attention to where we stepped. One of the little ones decided that my water bottle was a toy, which was fun to watch.

What led me to this? I am trying to live in the present moment and collect experiences so I can bring more joy into my life. If I am sitting around and waiting for things to come, things will be stagnant. So I am saying “yes” to a lot more things nowadays. And honestly, so far it has been working out great. This event was one of those “yes” to new experiences. I loved it.

Most people love puppies and there have been studies showing that it actually increases your endorphins and improves your mood. Turns out, science backs up what we already knew: puppies make everything better. Even if they did treat the yoga studio like an obstacle course.

Next adventure on my list? Skydiving with a dragon just to turn up the adrenaline. Dream big with a little humor seasoning.

Fascinating Facts About Puppy Yoga:

Dog yoga (doga) originated in the early 2000s, with puppy yoga gaining viral popularity more recently on social media as people discovered the combined benefits of these two stress-relievers
Studies show that just 10 minutes of interacting with puppies can significantly reduce cortisol levels (that’s faster than most meditation apps!)
The practice is often used as a fundraiser for animal shelters, meaning your joy helps puppies find forever homes
Research from Washington State University found that even a brief animal interaction can have lasting positive effects on mood and stress levels
The laughter triggered by playful puppies releases endorphins, creating a natural high that enhances your yoga practice

The experience taught me something important: flexibility isn’t just about touching your toes – it’s about rolling with it when a puppy decides your carefully aligned warrior pose is the perfect moment for a surprise attack. It’s about laughing when you lose your balance because you’re too busy watching the cuteness unfold around you. I definitely had a hard time focusing on my dristi during tree pose.

This is what intentional living looks like. This is what happens when you trust your intuition and follow what brings you joy. You don’t need permission to collect experiences that light you up. You don’t need to wait for the “perfect” time. Sometimes the perfect time is a cold Sunday with warm puppies and a yoga mat.

And here’s the beautiful part: many puppy yoga classes partner with local animal shelters and rescue organizations. Your participation doesn’t just benefit you—it often helps fund shelter operations, veterinary care, and adoption programs. Some classes even feature adoptable puppies looking for their forever homes. So when you say “yes” to puppy yoga, you’re also saying “yes” to supporting animals in need. It’s a win-win-win: good for you, good for the puppies, and good for your community.

Your life is happening right now. What are you saying “yes” to?