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Extended Puppy Pose (Uttana Shishosana)

Extended Puppy Pose, known in Sanskrit as Uttana Shishosana (pronounced oo-TAHN-nah shee-SHO-sah-nah), combines elements of an inversion with a gentle backbend, offering a deep and restorative stretch for the entire spine and shoulders. The name translates to "Intense Puppy Pose" or "Extended Puppy Dog Pose," evoking the image of a puppy stretching playfully. This beginner-friendly pose can be a wonderful way to find length in your spine, release tension, and open your heart space. It's often practiced as a preparatory pose for deeper backbends or as a relaxing counter pose.

How to Practice Extended Puppy Pose

Follow these steps to find your way into Extended Puppy Pose:

1. Begin in Tabletop Pose (Bharmanasana) with your hands directly under your shoulders and your knees hip-distance apart. Ensure your hips are stacked directly over your knees.
2. As you exhale, slowly walk your hands forward, keeping them shoulder-distance apart. Your chest will begin to lower towards the mat.
3. Maintain the alignment of your hips directly over your knees throughout the pose. Resist the urge to let your hips shift backward towards your heels, as this will reduce the spinal stretch.
4. Gently release your chest towards the floor. Allow your forehead to rest on the mat, or if comfortable, bring your chin to the mat while keeping your neck long.
5. Actively press your palms down and slightly forward, engaging your arms to create more length in your spine.
6. Breathe deeply and evenly, allowing your body to soften into the stretch with each exhale. Hold the pose for several breaths, focusing on the release in your spine and shoulders.
7. To come out of the pose, gently walk your hands back towards your body, returning to Tabletop Pose.

You can think of this as a chest-opening pose generator, allowing for a gentle stretch that prepares your body for deeper backbends.

Benefits of Extended Puppy Pose

Regular practice of Uttana Shishosana offers numerous benefits:

• Stretches and Lengthens the Spine: This pose creates significant length through the entire vertebral column, decompressing the spine and promoting spinal health.
• Stretches the Shoulders and Arms: It provides a deep stretch to the shoulders, upper back, and triceps, improving flexibility in the shoulder girdle.
• Relieves Tension and Insomnia: The gentle chest opening and forward fold can have a calming effect on the nervous system, helping to alleviate stress and promote restful sleep.
• Relieves Gas and Bloating: The abdominal compression in this pose can gently stimulate the digestive organs. For a similar effect, explore Wind Relieving Pose.
• Opens the Chest and Heart Center: By lengthening the front body, Extended Puppy Pose encourages an open chest, which can be both physically and emotionally uplifting.

Cautions and Contraindications

While Extended Puppy Pose is generally safe, it's important to practice with awareness. Avoid this pose or modify it if you experience:

• Knee Injury: Pressure on the knees can be intensified in this pose. If you have a knee injury or sensitivity, place a blanket or extra padding under your knees.
• Shoulder Injury: Be mindful of any discomfort in the shoulders. If there's sharp pain, ease off the stretch or avoid the pose.
• Neck Pain: If resting your chin on the floor causes any strain, keep your forehead on the mat, or place a block under your forehead for support. Always prioritize comfort in your neck.

When using a yoga generator or pose generator to plan your practice, remember to listen to your body and adjust any pose to suit your individual needs.

Extended Puppy Pose Details

Here's a quick reference for Uttana Shishosana: