Uttana Shishosana | Extended puppy pose
Extended Puppy Pose (Uttana Shishosana) is one of the easier and simpler forward bends that one can practice in yoga. This Extended Puppy Pose is a pose that can help relieve stress. Do keep in mind however, that this pose is not considered a restorative pose in yoga. This pose is recommended when one wants to relax the body and the mind. It is considered a great stress buster. Uttana Shishosana can be incorporated into any yoga sequence as you can easily move out of this pose in to other poses like or Virasana (Hero Pose) or Adho Mukha Svanasana (Downward-Facing Dog). ↑
Precaution of uttana shishosana
- This pose should not be practiced by people who have knee injuries. ↑
Procedure of uttana shishosana
- Start the pose by being on all fours. Get down onto your hands and knees. Ensure that your wrists are positioned directly below your shoulders and your knees are positioned directly under your hips.
- Now using your hands walk forward slowly and lower your chest towards the floor.
- Exhale and drop your buttocks downward till it reaches halfway to your feet. Ensure that your arms are straight and hands are still touching the floor while doing so. Your arms should not be hitting the ground at all.
- Move your head forward slowly until your forehead touches the floor. While doing this arch your back towards the floor. Your arms should now be resting on the floor in front of you.
- Push your hips back now and stretch (lengthen) your spine.
- Stay in this position for about 30 seconds to one minute. Breathe deeply while in this pose. ↑
Benefits of uttana shishosana
- It stretches the shoulder and the spine.
- It improves the flexibility of the spine.
- It stretches and strengthens the arms, upper back and hips.
- It invigorates the body.
- It calms the mind and helps to relieve stress. ↑
