Extended Puppy Pose (Sanskrit: Uttānā Shishoāsana / उत्तान शिशोसन)
The Sanskrit word ‘uttana’ means an intense stretch and ‘shish’ means a puppy. So, while practicing Uttana Shishosana (Uttānā Shishoāsana) your body resembles that of a puppy stretching forward intensely. This asana is a combination of the Downward Facing Dog Pose and the Child’s Pose. Though the name suggests that it’s an intense pose, Extended Puppy Pose is actually a rejuvenating and relaxing pose. It deeply stretches the spine, arms, shoulders, neck, abdomen, hips, and hamstrings, releasing tension from these areas, making us feel refreshed and re-energized.
Instructions for Doing the Extended Puppy Pose
- Start by getting into the tabletop position with your knees and hands firmly placed on the floor. Make sure your hands are placed directly under your shoulders, and your arms are perpendicular to the floor. Your spine should be parallel to the floor. Keep your toes pointed and look ahead.
- Now, with an exhalation take a couple of small steps forward by walking on your hands. Do not move your knees as you do so. With each step, your chest will come closer and closer to the floor.
- With your hands fully extended in front of you, gently rest your forehead on the floor.
- Make sure you are keeping your arms active, press down your palms onto the floor, and broaden your shoulders. Lift your elbows slightly off the mat.
- With an inhalation, deepen the pose by stretching your hips upwards and extending your chest further forward. Hold this position for about 30 to 60 seconds.
- To release the pose, walk back on your arms and resume the tabletop position and relax.
Benefits of Uttana Shishosana
- This asana works on your arms, shoulders, neck, spine, hips, abdomen, and hamstrings, strengthening your core muscles and helping you build agility and endurance.
- It stretches the abdominal area, boosting your digestive system and it helps reduce bloating and flatulence as well.
- Since your spine gets a deep stretch with this asana, your body posture becomes more upright and graceful.
- Extended Puppy Pose is also considered great for your respiratory and cardiac health. It increases your lung capacity and blood circulation.
- It enhances the flow of the prana energy in your body, making you feel relaxed and energized, both at the same time.
Precautions
- If you have a knee, shoulder, or hip injury, do not practice this asana.
- If you have stiff shoulders or lower back pain, practice cautiously and try to remain within your limits.
- Pregnant women should avoid this asana in the later stages of pregnancy.