Downward dog just got a whole new meaning.
At Puppy Sphere, New York yogis swap silence and stillness for snuggles and slobbery kisses, as wagging tails and wet noses weave between their mats mid-flow.
But don’t mistake this feel-good fitness class for just a cute photo op.
“There’s something truly special about combining mindful movement with the unconditional love of puppies,” said Francesca Albo and Lea Burbidge-Izquierdo, co-founders of Puppy Sphere, creators of the original puppy yoga experience.
“Yoga helps calm your mind and release stress, but adding puppies takes that sense of joy and connection to a whole new level,” they added.
And it’s not just fluff. Research shows that yoga delivers a wide range of mental and physical benefits, from boosting strength, balance and flexibility to reducing stress and anxiety.
Burbidge-Izquierdo has experienced the perks firsthand.
“After losing my sister to suicide, I went through one of the darkest periods of my life,” she said. “I wasn’t much of a yogi before that, but I started attending classes as a way to ground myself and I quickly noticed how much calmer and lighter I felt after each practice.”
Albo found similar healing from a furry friend.
“I went through a really dark period of depression before I brought home my puppy, Hershey,” she said. “I was working in a toxic corporate job, and getting a dog felt like a quick mental health fix. He did so much more than that. He truly saved me!”
Studies have found that interacting with animals can trigger the release of serotonin, dopamine and oxytocin, the body’s natural “feel-good” hormones that help boost mood and reduce anxiety.
Research also links human-animal connection to better physical health, including lower blood pressure, cholesterol and triglyceride levels — all key factors in reducing cardiovascular risk.
“When Hershey was a puppy, he used to climb all over me during my practice,” Albo said. “Who knew that this innocent little moment would one day inspire the eight-figure wellness company we have today?”
Inspired by their own healing journeys, Albo and Burbidge-Izquierdo launched Puppy Sphere to blend the mental health benefits of movement with the joys of animal interaction.
The result? A one-of-a-kind wellness experience that appeals to seasoned yogis and first-timers alike.
“People walk in tense or tired, and within minutes, they’re smiling, laughing, and completely in the moment,” Burbidge-Izquierdo and Albo said. “It’s not just about exercise — it’s about presence, play and human-animal connection.”
Since its launch in 2021, Puppy Sphere has expanded rapidly, opening more than 20 locations across the US and Canada, including four in New York City.
Word has clearly gotten out. Classes regularly sell out, and stars like Sabrina Carpenter, Julia Louis-Dreyfus and Trevor Noah have all rolled out their mats alongside the pups.
Each session begins with a 45-minute flow led by a certified instructor while a litter of energetic puppies roam the studio. Staff make sure the dogs are well-behaved — and well-shared — so everyone gets a chance to connect with the comforting critters.
After class, participants can unwind with 30 minutes of free time with the dogs while sipping complimentary green juice, sparkling water or apple cider.
“I always walk out of a good yoga class like this feeling pretty calm and high spirited,” attendee Charlotte Beisel told The Post. “Then you throw in puppies and you leave feeling so elated.”
Other students described feeling “stretched,” “powerful” and, of course, “silly.”
“I got a big serotonin boost,” said attendee Julia Kim. “It was great — and even more fun than regular yoga.”
And the puppies benefit too, getting valuable socialization before heading off to their forever homes.
“At the end of the day, everyone needs a little puppy love, or as we like to call it, puppy therapy,” Burbidge-Izquierdo and Albo said.
“No matter who you are, puppies have a way of making you slow down, smile and feel good. And honestly, they don’t care if you’re a yoga pro or can’t touch your toes — as long as you give them kisses and belly rubs, they think you’re perfect.”
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