Learn About The Extended Puppy Pose And Its Benefits
Uttana Shishosana is a wonderful reminder of why we practice yoga — to feel better and discover tools to help us live our best lives. Although it’s not particularly fancy, this posture is incredibly effective. Just like dogs and puppies stretch naturally, this pose encourages us to do the same.
Humans often complicate life by seeking meaning in the past or future. Dogs, however, are masters of being present. Our canine companions are loyal and playful, and they teach us valuable lessons in relaxing, caring for ourselves, and loving others. As you perform the Extended Puppy Pose, allow yourself to become fully present. Give yourself permission to linger (and lengthen) in positive emotions.
Three Sanskrit words combine to form the name of this yoga pose: “Uttana” (extended or intense), “Shisho” (puppy), and “Asana” (pose). It’s important to note that this is not a remedial yoga posture.
Uttana Shishosana is a blend of the Downward-Facing Dog Pose (Adho Mukha Svanasana) and the Child Pose (Balasana). Therefore, it can be seen as a variant of either. This heart-opening pose gently stretches the spine while helping maintain emotional balance — hence it’s also known as the Melting Heart Pose.
STEPS FOR EXTENDED PUPPY POSE:
Start with Child Pose:
Begin on all fours on a yoga mat. Spread your knees about hip-width apart. Your knees should align with your hips, and your big toes should touch.
Tuck your chin in:
Gently tuck your chin toward your chest and lower your forehead close to the floor. Inhale deeply through your nose and exhale slowly through your mouth.
Release tension:
Move your shoulders away from your ears, aligning them directly over your elbows. Keep your elbows bent at 90 degrees.
Extend your fingers wide and stretch them forward across the mat. Keep your forearms and palms flat on the mat.
Stretch further:
Take a deep breath and gently lift your torso off the floor while keeping your forehead down. Without moving your hips, extend your upper body forward until your arms are straight. Let your spine experience a full, gentle stretch. Pause between breaths.
Relax and return:
Exhale and slowly return to Child Pose with your forehead resting on the mat. Breathe deeply and steadily.
BENEFITS OF EXTENDED PUPPY POSE:
Stretches the hips and hamstrings:
This pose engages the hips and thighs as the tailbone lifts upward. While stretching, the muscles are strengthened and become more supportive.
The fullest stretch of the spine:
The spine receives a complete extension in both directions, which helps the body relax and decompress.
Flexes the spine while stretching:
It increases flexibility by stretching both the spine and surrounding muscles, enhancing posture and the flow of prana (vital energy).
Acts as a restorative pose:
This pose can restore energy and ease the back and hips after intense yoga practices like Adho Mukha Svanasana, Dhanurasana, and Ustrasana.
Deep stretch for the shoulders and arms:
With proper alignment of the chin, face, and neck, this posture provides a deep shoulder and arm stretch. Drawing the chest toward the floor enhances this effect. It may also gently massage the lower abdomen.
Relaxes muscles and calms the mind:
With controlled breathing and gentle movement, the body relaxes, and the mind enters a calm, meditative state.
Excellent heart-opener:
This pose expands the chest, softens the shoulders and back muscles, and increases lung capacity, making it an effective heart-opening posture.
Enhances blood circulation:
Blood flows toward the chest and shoulders, revitalizing the entire body.
Effective treatment for insomnia:
By reducing stress and encouraging deep breathing, this pose can help alleviate anxiety and promote better sleep.
PREPARATORY POSES:
- Downward-Facing Dog | Adho Mukha Svanasana
- Cow Pose
- Upward Salute | Urdhva Hastasana
SEQUENTIAL POSES:
- Sphinx Pose | Salamba Bhujangasana
- Floor Bow | Dhanurasana
- Upward-Facing Dog | Urdhva Mukha Svanasana
COUNTER POSES:
- Child’s Pose | Balasana
- Supine Twist | Jathara Parivartanasana
TIPS:
- Do a few warm-up exercises before beginning Puppy Pose.
- Practice Cat-Cow Poses to loosen the spine and legs.
- Breathe deeply and steadily to deepen the stretch.
- If needed, place a block under your forehead for support.
- Use a yoga bolster under your knees for added comfort during early sessions.
- This pose may cause mild dizziness due to the inverted posture.
Come out of the pose slowly to avoid lightheadedness.
CONTRAINDICATIONS:
- Avoid this pose if you have knee or hip issues, as it may aggravate them.
- If your shoulders and arms are stiff, skip this pose.
- Do not perform Uttana Shishosana if you have severe lower back pain.
- Avoid during late pregnancy, as the blood flow reversal can be risky.
- Always practice under expert guidance if you have back issues.
FAQ:
Should the feet be spread apart or together?
Feet should generally be hip-width apart. Place your fingers on the hip joints and align them with the second toe for proper positioning.
Can the knee be bent past the 90-degree angle?
It’s usually advised not to bend the knee beyond 90 degrees in yoga to protect the knees from strain or injury.
