Extended Puppy Pose / Uttana Shishosana
Extended Puppy Pose / Uttana Shishosana or Melting Heart Pose can be done either from a Child’s Pose or from a Downward dog Pose and is very effective in stretching the spine in either of the 2 variations.
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Extended Puppy Pose is very therapeutic as it Stretches and Releases the tension in the:
- upper back
- and legs in the Downward Dog variation
Extended Puppy Pose Step-By-Step
1. Start with Table Top Pose for either of the 2 variations: Child’s Pose or Downward Dog
- Arms shoulder-width-distance-apart
- Wrists under shoulders
- Knees under hips
- Tops of feet on the ground, Ankles stretched on the mat (instead of toes curling under)
- Feet in line with the knees
2. Child’s Pose Variation
- Walk out both hands in front of you
- Gradually the chest will be released towards the mat
- Hips remain over the knees and high up towards the ceiling
- Gently release forehead to the mat
- Spine is long
- Arms are long and engaged. Activate both arms as you press into the palms and palms on the mat, keeping the elbows and forearms away from the mat, armpits are stretched, fingers spread out.
- Relax the shoulders are away from the ears
- Keep your neck relaxed
- Spine is lengthened in both directions
- Stay in this pose for 5 to 10 breath counts or longer for continued stretch according to your ability.
- To come out of the pose, gently lift your head, walk your palms back towards your body and back into tabletop position.
3. Downward Dog Variation
- From Table top Pose, curl your toes, raise your knees and stretch back into Downward Dog
- Stretch your feet outwards to create some distance between the feet
- Stretch your arms further forward, but keeping the hip back (Do not walk your hip forward)
- As with any exercise, please consult your doctor before trying any pose.
- Listen to your body at all times. You are your own body’s best judge.
- Use props wherever needed such a a cushion or a blanket or a block
- If you experience any discomfort, release from the pose slowly taking your time.
Again exercise should always be done with caution and under the guidance of a teacher.
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