How to Do Extended Puppy Pose (Uttana Shishosana)

Introduction

The Extended Puppy Pose, known in Sanskrit as Uttana Shishosana, is a heart-opening yoga posture that combines elements of Child’s Pose (Balasana) and Downward-Facing Dog (Adho Mukha Svanasana). This pose has its roots in both Hatha and Ashtanga yoga traditions, which date back several centuries. The name “Puppy Pose” is a modern interpretation, likely coined due to the resemblance to a puppy stretching.

How to Perform Extended Puppy Pose

1. Start in a tabletop position on your hands and knees, with your wrists directly under your shoulders and knees under your hips.
2. Walk your hands forward about 6 inches, keeping your hips stacked over your knees.
3. As you exhale, lower your chest towards the floor, allowing your forehead to rest on the mat if possible.
4. Keep your arms active and elbows lifted off the floor.
5. Gently press your palms into the mat and your hips back towards your heels.
6. Hold the pose for 30 seconds to 1 minute, breathing deeply.
7. To release, slowly walk your hands back to the tabletop position.

Modifications and Variations

For Less Flexibility:

• Place a folded blanket or bolster under your forehead for support.
• Keep your arms bent slightly if straightening them causes discomfort.

For More Challenge:

• Extend your arms further forward, intensifying the stretch.
• Lift your hips slightly higher, creating a deeper backbend.

Variations:

• Thread the Needle: From Extended Puppy Pose, slide one arm under your body, twisting your torso for an added shoulder stretch.
• Puppy Pose with Arm Bind: Interlace your fingers behind your back for an extra shoulder opener.

Benefits

1. Stretches the spine, shoulders, and upper arms
2. Opens the chest and heart center
3. Calms the mind and relieves stress
4. Can help alleviate lower back pain
5. Improves posture and counteracts prolonged sitting

Cautions

• Avoid this pose if you have recent or chronic knee injuries.
• Those with shoulder issues should practice with caution and possibly modify the arm position.
• If you experience neck pain, keep your neck in a neutral position instead of dropping your head to the floor.
• Pregnant women in their second or third trimester should consult with their healthcare provider before practicing this pose.