Uttana Shishosana – Extended Puppy Pose
Uttana Shishosana is derived from the combination of the Sanskrit words Uttana(Extended or Intense),Shisho(Puppy) andasana (posture or pose). The reason for the name Uttana Shishosana is, this pose resembles the position of the Stretching puppy. It is called as Extended Puppy Posein English.
Preparatory Poses for Uttana Shishosana are and Adho Mukha Svanasana; and the follow-up Poses are Balasana, Adho Mukha Svanasana and Virasana(Hero Pose).
It is one of the easiest beginner level yoga pose. To practise Uttana Shishosana, one wants to relax and involve the body and mind together.
STEP BY STEP GUIDE – EXTENDED PUPPY POSE
- Start with table top pose on the yoga mat.
- Make sure these alignments: your knees under your hips and Wrists under your shoulders.
- Bring the shoulder blades together.
- Down the spine and Tuck the toes.
- Now slowly walk forward by hands using the palms.
- Lower the chest towards the yoga mat.
- Slightly tilt the pelvis back through the fronts of your legs.
- Keep walk backwardly by hands until the chest hovers half an inch above the yoga mat.
- Half a foot ahead, fix your gaze forward on the floor.
- Keep pressing into your hands and your tucked toes evenly.
- Hold in this position for few seconds (30 to 60 seconds).
- Exit the pose by slowly walk by hands and back to the table top pose.
- Repeat all the above steps at least thrice to get more benefits.
BENEFITS OF EXTENDED PUPPY POSE
- Gives good stretch to the spine.
- Stretches the shoulders.
- Makes the Spine more flexible.
- Helps to reduce the tension and stress.
- Strengthens and stretches the arms, upper back and hips.
- Calms the mind.
- Expands the chest.
- Helps to reduce the fat.
- Great pose to sure the insomnia.
- Stimulates the abdominal organs. Thus, improves the digestion system.
DO’S, DONT’S & TIPS FOR EXTENDED PUPPY POSE
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Knee injury
- Leg Injuries
- Shoulder Problems
- Low back Injury.
- Neck issues.
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.