Extended Puppy Pose | Uttana Shishosana

Extended Puppy Pose Instructions

1. Start on all fours with your shoulders over your wrists and your hips over your knees.
2. Walk your hands forward, pull your hips back toward the heels and lengthen the spine.
3. Rest your forehead on the mat and relax for 30 seconds to 1 minute.

Mindfulness Practice

Exhale as you lengthen the spine, don’t let your elbows touch the mat and press your hands down. Relax your neck and feel the stretch in your shoulders and spine.

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Uttana Shishosana Benefits

The extended puppy is a very soothing and relaxing pose that helps to calm the mind and relieves stress and tension. This pose also stretches and improves the flexibility of the spine, hips, shoulders and upper back.

Contraindications

Knee, hip or shoulder injury.

Preparatory, Complementary and Follow-Up Poses

Start in downward facing dog, cat or cow pose and then progress to extended puppy pose. Follow-up with child’s pose or downward facing dog.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Warrior I pose
Warrior II pose
Seated side bend
Low lunge pose