Extended Puppy Pose or Uttana Shishosana is the best yet the effective pose to open up the chest and releasing chronic tension in the neck and shoulders. The word Uttana means ‘stretched out’; Shishu means ‘puppy’ and asana mean ‘pose’. Overall, it is a stretched out pose, which strengthens the shoulders.
It is one of the poses recommended when you really want to strengthen your shoulder and upper body strength. In this pose, the arms are extended out for a deeper stretch and hips are positioned at 90 degrees. The sheens and the top of the feet are keeping extended on the Earth. The asana is a great combination of Child’s Pose and Downward Dog Pose.
It is also sometimes referred to as Melting Heart Pose, it invites the heart to melt towards the ground. Let us now understand the benefits of doing extended puppy pose and steps to do it.
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Benefits of Doing Uttana Shishosana
• The pose completely stretches the upper back, arms, shoulders, and spine making it flexible for future variations.
• It also calms the body and revives the body.
• The pose relieves the symptoms of stress and insomnia.
• With heart slightly at a higher position than the head, it brings the calmness in the body.
Easy Steps to Do Extended Puppy Pose
1. To start the posture, Place your all fours in the table position, with your hips directly over the knees.
2. While doing so, keep your shoulders over the writs.
3. Exhale, and slowly walk your hands forward towards the corner of the yoga mat until your hips and knees come perpendicular.
4. Don’t allow the knees to spread wider than the hips; it can cause compression in the sacrum.
5. Active your arms by pressing into the palms and lifting your elbows away from the ground.
6. Make sure that you don’t let your elbows spread out and your shoulders inward.
7. Allow your neck to relax and lengthen your spine in both directions.
8. Hold the pose for 6-7 breaths and then slowly lift your forehead and walk back towards the body to come in table position.
Avoid doing pose if you are suffering from shoulder, hip or knee injury.