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Extended Puppy Pose (Uttana Shishosana)

Interesting Fact: Extended Puppy Pose, or Uttana Shishosana, is a delightful blend of Downward Dog and Child’s Pose. This pose mimics the stretch of a puppy waking up from a nap, providing a deep and soothing stretch for the spine and shoulders.

Benefits of Extended Puppy Pose

Physical Benefits:

  • Lengthens the Spine: Helps to lengthen and realign the spine.
  • Stretches Upper Body: Provides a deep stretch to the upper back, shoulders, and arms.
  • Opens Chest: Expands the chest and opens the heart area.
  • Releases Tension: Eases tension in the upper body, especially in the shoulders and neck.

Energetic Benefits:

  • Calms the Mind: Promotes relaxation and reduces stress.
  • Grounding: Helps ground the practitioner, fostering a sense of stability and calm.
  • Enhances Breath Awareness: Encourages deeper and more mindful breathing.

Contraindications

  • Knee Injuries: Avoid if you have knee pain or injuries.
  • Hip Injuries: Use caution if you have hip issues.
  • Shoulder Injuries: Not recommended for those with severe shoulder injuries.
  • Pregnancy: Not suitable during the later stages of pregnancy.

Practice Guide

1. Getting into the Pose:

  • Starting Position: Begin in Tabletop Position (Bharmanasana) with your wrists under your shoulders and knees under your hips.
  • Walk Hands Forward: Slowly walk your hands forward, keeping your hips stacked over your knees.
  • Lower Chest: Lower your chest towards the floor, allowing your forehead or chin to rest on the mat.
  • Extend Arms: Extend your arms fully, with your palms pressing into the mat and your elbows lifted.

2. Dristi (Gaze):

  • Downward Gaze: Focus your gaze downward, either with your forehead resting on the mat or looking slightly forward if your chin is on the mat.

3. Bandhas (Energy Locks):

  • Mula Bandha: Engage the root lock by gently contracting the pelvic floor muscles.
  • Uddiyana Bandha: Slightly draw the lower abdomen in and up to support the core.

4. Mudras (Hand Gestures):

  • No Specific Mudra: Hands are actively engaged in supporting the body, so no specific mudra is used.

5. Breathing:

  • Deep Breaths: Focus on deep, steady breaths through the nose, allowing the breath to flow naturally and calmly.

6. Counter Pose:

  • Child’s Pose (Balasana): After holding Uttana Shishosana, bring your hips back to your heels and rest in Child’s Pose to release the spine and shoulders.

7. Exiting the Pose:

  • Walk Hands Back: Slowly walk your hands back towards your body.
  • Return to Tabletop: Lift your chest and return to Tabletop Position.
  • Shake Out: Shake out your arms and shoulders to release any tension.

Pro Tips

  • Support for Knees: Place a folded blanket or cushion under your knees for added comfort.
  • Forehead Support: Use a block or bolster under your forehead if it doesn’t comfortably reach the floor.
  • Hold Duration: Start with holding the pose for 4-8 breaths and gradually increase the duration as your comfort and flexibility improve.
  • Mindfulness: Focus on the sensations in your body and your breath to deepen your practice.
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