The Extended Puppy (Uttana Shishosana) Pose
Focus: Spine
Total Time: 30 to 60 seconds
The Extended Puppy (Uttana Shishosana) Pose
- Get down on all fours and make sure that your shoulders are directly above your wrists and your hips are directly above your knees. Work your hands slightly forward and curl your toes under your feet. Breathe out and position your hips halfway to your feet. Avoid letting your elbows make contact with the floor as you do this.
- Lower your face toward the ground and release your neck. Your lower back should remain slightly arched. Push your palms into the floor and extend through your arms as you move your hips back. This movement should cause a stretch to occur in your spine.
- Remain in the extended puppy for 30 to 60 seconds, breathing deeply and steadily, in and out.
- To release yourself from this position, simply come back up onto all fours.
The Extended Puppy (Uttana Shishosana) PoseFocus: SpineLevel: BeginnerTotal Time: 30 to 60 secondsIndications: stress, insomniaContraindications: knee injuryThe Extended Puppy (Uttana Shishosana) PoseThe extended puppy opens your spine and shoulders. The only restriction for this pose is if you have a knee injury.Get down on all fours and make sure that your shoulders are directly above your wrists and your hips are directly above your knees. Work your hands slightly forward and curl your toes under your feet. Breathe out and position your hips halfway to your feet. Avoid letting your elbows make contact with the floor as you do this. Lower your face toward the ground and release your neck. Your lower back should remain slightly arched. Push your palms into the floor and extend through your arms as you move your hips back. This movement should cause a stretch to occur in your spine. Remain in the extended puppy for 30 to 60 seconds, breathing deeply and steadily, in and out. To release yourself from this position, simply come back up onto all fours.
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