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Extended Puppy Pose

Uttana Shishosana

Extended Puppy Pose

What is Extended Puppy Pose?

Extended puppy pose, or uttana shishosana in Sanskrit, gives a deep stretch to the spine. With the knees on the floor and hips lifted, the yogi walks the hands forward and lowers the chest toward the floor.

Instructions

  • Begin in tabletop pose with the knees hip distance wide.
  • Exhale and walk the hands far forward, keeping them shoulder distance wide. Keep the hips over the knees.
  • Release the chest toward the floor. If possible, rest the forehead on the floor.
  • Breathe while holding the pose.

Cautions

  • Avoid if there is knee injury

Benefits of Extended Puppy Pose

  • Stretches and lengthens the spine
  • Stretches the shoulders
  • Relieves tension and insomnia
  • Relieves gas

Extended Puppy Pose Details

Sanskrit Name
Uttana Shishosana
Pronunciation
oo-TAHN-nah shee-SHO-sah-nah
Pose Level
Beginner
Drishti
Bhrumadhye (Third Eye)
Pose Type
Backbends, Chest Openers
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