Uttana Shishosana (Extended Puppy Pose)
Uttana Shishosana (Extended Puppy Pose) is among the simpler and easier forward bends done in Yoga sessions. A lot like Balasana (Child’s Pose), this Yoga pose is a great way to reduce stress and tension, even though strictly speaking, it is not considered a restorative pose. This pose can so easily be included into almost any Yoga sequence since it affords the facility of moving smoothly into any other Yoga pose such as Adho Mukha Svanasana (Downward-Facing Dog) or Virasana (Hero Pose).
As a matter of fact, this pose is a cross between Downward Facing Dog and Child’s Pose, a great stress buster that calms the mind like few other poses by themselves. At the end of a hard day, Uttana Shishosana (Extended Puppy Pose) is just what your body and mind need most to unwind and relax. Just by hitting the mat and stretching out like a happy puppy. It works particularly well for those who tend to hold tension in their shoulders; you get that intense shoulder stretch that is bound relax you. But what you really get is that great, comfortable feeling in your head. You feel so comfortable just doing that pose.
How to do Extended Puppy Pose
1. Go down on your hands and knees. Keep your shoulders right above your wrists and see that your hips are directly over your knees. Move your hands a few inches in front of you and curl your toes beneath you.
2. With a deep exhalation, move your butt halfway back, almost to your heels. Your arms should remain active your elbows should never touch your mat.
3. Next,
drop your forehead to your mat or, alternately, to a folded Yoga blanket. Keep your neck relaxed and retain a little curve in your lower back. Press your hands down and then stretch through your arms while pulling your hips back to your heels; see what a nice long stretch you feel in the spine. Continue breathing into your back, feel your spine stretch both ways.
4. You can safely hold the pose for 30 – 60 seconds, even longer if you are comfortable. There is no harm in going up to a minute or more. To exit, release your butt down to your heels, then sit on your haunches. To protect your knees and lower back and retain the pose longer, just place a rolled-up Yoga blanket or Yoga bolster between your calves and thighs.
Benefits of Extended Puppy Pose
Stretches the shoulders and spine
Excellent for chronic stress, tensions and insomnia
Extended Puppy Pose Contraindications
People suffering from knee pain or injury had best avoid the pose.
