Transform Your Body and Mind

with Extended Puppy Pose – aka – Uttana Shishosana

What is Extended Puppy Pose?

Extended Puppy Pose, or Uttana Shishosana, is a rejuvenating yoga pose that combines a child’s pose and downward-facing dog elements. This asana offers a delightful stretch for the spine, shoulders, and arms while promoting a sense of calm and relaxation.

Let’s Delve into the Extensive Benefits of the Extended Puppy Pose:

1. Relieves Tension in the Upper Back: Extended Puppy Pose is particularly effective in releasing tension in the upper back. As you stretch your arms forward and lower your chest, the muscles around the shoulder blades and upper spine experience a gentle opening, alleviating accumulated stress.
2. Stretches and Strengthens the Arms: The pose provides a deep stretch to the arms, including the triceps and biceps. As you extend your arms forward and press your palms into the mat, you engage and strengthen the muscles in the arms, promoting both flexibility and stability.
3. Expands the Chest and Ribcage: Uttana Shishosana encourages an expansion of the chest and ribcage, facilitating better breathing and lung capacity. Since this pose counteracts the forward rounding of the shoulders, it is excellent for those who spend significant time sitting at a desk.
4. Enhances Shoulder Flexibility: Extended Puppy Pose contributes to improved shoulder flexibility by stretching your arms. Over time, regular practice can help alleviate stiffness and increase the range of motion in the shoulder joints.
5. Calms the Nervous System: The gentle inversion aspect of Extended Puppy Pose has a calming effect on the nervous system. The pose activates the parasympathetic nervous system, promoting relaxation and reducing the impact of stress on the body.
6. Aids Digestion: The forward folding nature of the pose compresses the abdomen slightly, stimulating the digestive organs, aiding the digestion process, and helping to alleviate discomfort associated with indigestion or bloating.
7. Eases Mild Anxiety and Fatigue: The combination of a gentle stretch, controlled breathing, and the grounding nature of the pose can help alleviate mild anxiety and fatigue. Uttana Shishosana promotes relaxation and mental well-being.
8. Encourages Mindfulness: As you find stillness in the pose, it becomes an opportunity for mindfulness. Focusing on your breath and sensations in the body during Extended Puppy Pose can enhance your overall awareness, contributing to a more mindful yoga practice.
9. Prepares the Body for Deeper Backbends: Regular practice of Extended Puppy Pose can serve as a preparatory pose for deeper backbends. It helps warm up and lengthen the spine, making it more receptive to advanced back-bending postures.
10. Accessible for All Levels: One of the beauties of this pose is its accessibility. Extended Puppy Pose can be modified to suit different levels of flexibility and strength, making it inclusive for practitioners of all backgrounds.

How to Do Extended Puppy Pose (Uttana Shishosana)

Follow these step-by-step instructions to master the Extended Puppy Pose:

• Begin on your hands and knees in a tabletop position, ensuring your wrists are aligned with your shoulders and your knees with your hips.
• While keeping your hips above your knees, slowly walk your hands forward, extending your arms in front of you.
• Gently lower your chest towards the mat, maintaining a neutral spine. Your forehead should eventually rest on the floor.
• Activate your core muscles to support your lower back and prevent excessive sagging. Keep a slight lift in your pelvic region.
• Extend your arms forward, allowing your chest to melt towards the ground. Press your palms firmly into the mat.
• Find a comfortable position for your forehead on the mat and relax into the pose.
• Take slow, deep breaths, focusing on expanding your ribcage.
• Remain in the Extended Puppy Pose for 30 seconds to a minute, gradually increasing the duration as you become more comfortable with the pose.

Incorporating Extended Puppy Pose (Uttana Shishosana) into your yoga routine can be a transformative experience for your body and mind. Embrace the stretch, find stillness, and allow the soothing effects of this pose to enhance your overall well-being. Whether you’re a seasoned yogi or a beginner, the Extended Puppy Pose offers a simple yet powerful way to cultivate serenity in your practice.

Here are a few videos to help guide you on your health and wellness journey:

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