Achieve Relaxation: Complete Extended Puppy Pose Guide (Uttana Shishosana)

Extended Puppy Pose

What is the pose common name?

Extended Puppy Pose

What is its Sanskrit name?

Uttana Shishosana (उत्तान शिशोसन)

How do you pronounce it?

oo-TAN-ah shee-SHO-sah-nah

What does it mean?

The name “Uttana Shishosana” comes from “Uttana,” meaning “intense stretch,” and “Shishosana,” meaning “puppy pose.”

What is the significance of this pose?

Uttana Shishosana symbolizes the innocence and playful nature of a puppy, promoting a sense of relaxation and calmness.

The pose helps in opening the heart and shoulders, relieving tension and stress.

Which chakras are activated by Extended Puppy Pose?

• 
  Throat Chakra: Extending the neck can help clear blockages in the Throat Chakra, promoting better communication.
• 
  The Heart Chakra: The pose opens the chest, enhancing the energy flow in the Heart Chakra, fostering love and compassion.
• 
  The Root Chakra: The grounding nature of the pose helps stabilize and energize the Root Chakra.

How does Extended Puppy Pose help in balancing the chakras?

Extended Puppy Pose helps balance the chakras by opening the chest and throat, which aids in expressing emotions and thoughts clearly.

It also grounds the practitioner, providing a stable base for physical and emotional well-being.

Which categories is this pose in?

• Kneeling
• Forward Bends
• Restorative

What level is this pose?

• Beginners

What groups is this pose for?

• For beginners
• For seniors
• For children
• For pregnant women

Are there any ailments it’s good at helping with?

• Back Pain: This pose gently stretches the spine, alleviating tension and pain.
• Shoulder Tension: It opens the shoulders, helping to relieve tightness and discomfort.
• Stress and Anxiety: The calming nature of the pose promotes relaxation and reduces stress levels.
• Insomnia: Practicing this pose before bed can help in calming the mind and preparing for restful sleep.

What muscle groups are activated during this pose?

• Back (Erector Spinae)
• Shoulders (Deltoids)
• Arms (Triceps)
• Chest (Pectoralis Major)
• Core (Abdominals)
• Hips (Hip Flexors)

What are its benefits?

• Deeply stretches the spine and shoulders
• Calms the mind and reduces stress
• Improves flexibility in the spine and shoulders
• Enhances relaxation and prepares the body for meditation
• Opens the chest and improves breathing

What are step-by-step instructions?

1. Begin on all fours in a tabletop position.
2. Walk your hands forward, keeping your hips over your knees.
3. Lower your forehead to the mat and let your chest sink towards the floor.
4. Extend your arms forward, palms facing down.
5. Hold the pose for 5-10 breaths, focusing on relaxing your spine and shoulders.

Are there modifications and variations?

• Beginner-Friendly: Place a blanket under your knees for added comfort.
• Advanced: Deepen the stretch by pressing your chest closer to the floor.
• Chair Variations: Perform the pose with your hands on a chair seat, maintaining the same alignment.
• With Props: Use a bolster under your chest for additional support.

What are your recommendations for this pose?

General:

• Warm up with gentle stretches before attempting this pose.
• Focus on maintaining a steady breath throughout the pose.

For Beginners:

• Keep a blanket under your knees for comfort.
• Practice the pose against a wall if you have tight shoulders.

For Seniors:

• Use a bolster or pillow under your chest for added support.
• Avoid holding the pose for too long.

For Children:

• Encourage them to imagine they are playful puppies stretching.

For Pregnant Women:

• Use a wider stance to make space for the belly.
• Avoid holding the pose for too long.

For Teachers:

• Emphasize the importance of proper alignment to avoid strain on the lower back.
• Encourage students to use props if needed for comfort and support.

What are common mistakes and how to correct them?

• Common Mistake: Lower back arching excessively.
  • Correction: Engage the core to support the spine and prevent overarching.
• Common Mistake: Shoulders collapsing towards the ears.
  • Correction: Keep the shoulders away from the ears and extend through the arms.
• Common Mistake: Hips not aligned over the knees.
  • Correction: Ensure the hips stay directly above the knees to maintain proper alignment.

What poses can be sequenced with this pose?

Preparatory Poses:

• Child’s Pose (Balasana)
• Cat-Cow Pose (Marjaryasana-Bitilasana)

Counter Poses:

• Downward Facing Dog (Adho Mukha Svanasana)
• Seated Forward Bend (Paschimottanasana)

Example sequences with this pose:

For Beginners:

1. Child’s Pose (Balasana)
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
3. Extended Puppy Pose (Uttana Shishosana)
4. Seated Forward Bend (Paschimottanasana)

For Intermediates:

1. Downward Facing Dog (Adho Mukha Svanasana)
2. Extended Puppy Pose (Uttana Shishosana)
3. Cobra Pose (Bhujangasana)
4. Child’s Pose (Balasana)

For Advanced:

1. Sun Salutation (Surya Namaskar)
2. Extended Puppy Pose (Uttana Shishosana)
3. Camel Pose (Ustrasana)
4. Bridge Pose (Setu Bandhasana)

FAQs

• How long should I hold Extended Puppy Pose?
  Aim for 5-10 breaths or until you feel a comfortable stretch.
• Can I do this pose if I have back pain?
  Yes, it can help relieve back pain by gently stretching the spine. Use props if needed for support.
• Is it normal to feel tightness in the shoulders?
  Yes, this indicates your shoulders are stretching. With regular practice, the tightness should decrease.
• Can children practice this pose?
  Yes, it’s a gentle pose suitable for children. Make it fun by encouraging them to imagine they are stretching like a puppy.
• What should I do if my knees hurt in this pose?
  Place a blanket or cushion under your knees for added comfort.
• How can I deepen the stretch in Extended Puppy Pose?
  Press your chest closer to the floor and extend your arms further forward.
• Is this pose safe during pregnancy?
  Yes, with modifications like using a wider stance and avoiding holding the pose for too long.
• Can I practice this pose before bed?
  Yes, it’s a calming pose that can help prepare your body for sleep.
• How does this pose help with stress relief?
  The pose promotes relaxation by stretching the spine and shoulders, which can help release physical and mental tension.
• Should I warm up before practicing Extended Puppy Pose?
  Yes, a gentle warm-up can help prepare your body and prevent injury.

Conclusion

Mastering Extended Puppy Pose (Uttana Shishosana) can enhance your flexibility, calm your mind, and promote overall well-being.

For more yoga poses and detailed guides, visit our yoga poses library.

Namaste