Extended Puppy Pose (Uttana Shishosana)

In Sanskrit, Uttana which means intense and Shish which means puppy. As the name suggests, this pose would be perfect for a puppy, taking intense stretches forward for your entire body. During this pose, it stretches your body on cards and your body feels relaxed or associated. This posture relaxes the muscles of your body, especially your shoulders and back.

Extended Puppy Pose

Beginner’s tip

If you have chronic lower-back pain, then place a yoga block between the center of your thighs and another yoga block between your ankles. By squeezing the blocks between your legs, you activate all the muscles required to strengthen and shield your back while bending.


NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.


Tip To Do -

1 - Come to the tabletop position and see that your shoulders are squared higher than your wrists and your hips are squared higher than your knees. Walk your hands forward a few inches and curl your toes below.
2 - As you exhale, move your hips halfway back toward your heels. Keep your arms active; don’t let your elbows bite the bottom.
3 - Place your forehead on the ground or on a blanket and let your neck relax. Try to curve your lower back. Press the handily and stretch through your arms while propulsion your hips back toward your heels to feel a pleasant long stretch in your spine.
4 - Breathe into your back, feeling the spine lengthen in each direction. Hold for 30 seconds to a minute, then lower your buttocks onto your heels.


The Advantages of the Extended Puppy Pose

1 - Stretches the shoulders and spine.
2 - Calms your mind and invigorates your body.
3 - It improves flexibility, particularly within the spine.
4 - Relieves symptoms of chronic stress, tension, and sleep disorders.
5 - stretches and strengthens the arms, hips, and lower back.

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