Extended Puppy Pose (Uttana Shishosana): How to Practice, Benefits and Precautions
Extended Puppy Pose, also known as Uttana Shishosana, is a beautiful hybrid asana that blends the qualities of two popular yoga poses: Child’s Pose (Balasana) and Downward Facing Dog (Adho Mukha Svanasana). This unique posture serves as a gentle yet effective way to open the heart and stretch the spine, making it a favorite among yoga practitioners seeking to soothe the mind and elongate the back muscles. Rooted in the Sanskrit words “Uttana,” meaning intense stretch, and “Shishosana,” which translates to puppy, this pose mimics the stretching posture of a playful puppy, combining an accessible approach with deep physical benefits.
History and Origin
The Extended Puppy Pose, though a relatively modern addition to yoga practices, draws its influences from more traditional poses noted in ancient yogic texts. While not specifically mentioned in classical scriptures like the Yoga Sutras of Patanjali or the Hatha Yoga Pradipika, its development reflects a natural evolution of yoga’s dynamic adaptability to the needs of contemporary practitioners. It embodies the principles of balance and flexibility inherent in yoga philosophy, making it a meaningful practice for both beginners and advanced yogis.
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Instructions
- Begin on all fours in a tabletop position, ensuring your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor.
- Slowly walk your hands forward, extending your arms fully while keeping your elbows off the ground. Stretch forward as far as you can without lifting your hips from their alignment over the knees.
- Allow your chest to sink toward the ground as you maintain a gentle curve in your lower back. Keep your neck long and your head either facing down at the mat or slightly forward, depending on your neck comfort.
- Engage your arms actively, pressing through the palms and stretching the fingers while you draw your hips back slightly to intensify the spine stretch. Ensure your spine remains long and extended throughout the pose.
- Hold the pose for 30 seconds to one minute, breathing deeply and evenly. To release, gently walk your hands back under your shoulders and shift back into the tabletop position.
Benefits of Extended Puppy Pose
Extended Puppy Pose offers a multitude of benefits:
- Stretches and opens the shoulders, spine, and arms, enhancing spinal flexibility.
- Relieves tension in the upper arms, shoulders, and neck.
- Calms the mind and eases symptoms of chronic stress and insomnia.
- Prepares the body for deeper backbends and improves overall posture.
Contraindications
While beneficial, Uttana Shishosana is not suitable for everyone:
- Avoid this pose if you have severe knee injuries or infections in the knee joints.
- Those with neck pain should keep their head in a neutral position or use a support under the forehead.
- Individuals with shoulder injuries should proceed with caution, avoiding deep engagement of the shoulders.
Additional Information
Uttana Shishosana is more than just a physical stretch; it is a pose that invites mindful exploration of space and body awareness. In many yoga classes, this pose is used as a transitional posture or a moment of rest, offering a bridge between more challenging asanas. Its accessibility makes it an excellent pose for enhancing flexibility and mindfulness in yoga practice.
To summarize:
Extended Puppy Pose is a delightful and effective way to enhance flexibility in the spine and shoulders while calming the mind and opening the heart. It embodies the playful spirit of a puppy and the depth of traditional yoga practices, making it a cherished part of many yogic routines. Whether you are a beginner or an experienced practitioner, integrating Uttana Shishosana into your practice can provide significant physical and mental benefits, fostering a greater sense of peace and wellbeing.
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