Extended Puppy Pose (Uttana Shishosana): How To Practice, Benefits And Precautions
The extended puppy pose is one of the best poses for people who suffer from back problems or shoulder pain. Here's how to do it properly, its benefits and the precautions you should take.
Written by Arushi Bidhuri|Updated : May 24, 2022 1:06 PM IST
Extended Puppy Pose, also known as Uttana Shishosana, is a hybrid of Downward Dog and Child's Pose that can be performed as a variation of both. This pose, also known as Melting Heart Pose, stretches the spine, shoulders, upper back, and arms, making this pose great, especially for those who have back and shoulder pain. It is also believed to help you deal with stress and anxiety, as well as chronic tension and insomnia.
How To Perform Extended Puppy Pose?
Here's a step-by-step run-through of the Uttana Shishosana:
Come on all fours like a tabletop position with your shoulders over your wrists, your hips over your knees and the top of your feet on the mat.
Now, slowly walk your hands in front of you, lowering your chest to the ground. There should be a shoulder-width space between your hips and knees, lowering your forehead to the ground.
Press into the palms of your hands and elevate your elbows and forearms away from the ground to activate your arms. Draw your shoulder blades together behind your back and raise your hips to the ceiling.
Relax your neck and inhale deeply into your back, stretching your spine in both directions.
Stay in the pose for 5-10 breaths, and gently lift your forehead and walk your palms back towards your body to come to the initial position.
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