“In Uttana Shishosana, we stretch and bow, finding strength, surrender, and a sense of openness as we connect with the earth below.” Extended Puppy Pose Uttana Shishosana (Intermediate)
Extended Puppy Pose, known as Uttana Shishosana in Sanskrit, is an intermediate-level yoga posture that combines strength, flexibility, and a deep stretch. In this asana, practitioners begin in a tabletop position and then walk their hands forward while keeping the hips elevated. Uttana Shishosana offers an engaging challenge for those looking to advance their yoga practice beyond the basics.
Uttana Shishosana is celebrated for its ability to lengthen the spine, stretch the shoulders, and promote a sense of physical and mental release. It’s a pose that encourages both flexibility and mindfulness. Whether you’re progressing from an intermediate level or seeking to refine your practice, this comprehensive guide will introduce you to the essential techniques and alignment cues for Extended Puppy Pose, allowing you to experience its physical and mental benefits as an intermediate practitioner.
Uttana Shishosana Meaning
Uttana Shishosana draws its essence from the yoga traditions of mindfulness and the essence of a humble, peaceful puppy. Just as a curious pup stretches forward to explore the world, this pose invites you to bow gracefully and connect with your inner sense of calm.
Strengths and Benefits Extended Puppy Pose Uttana Shishosana
- Spinal Flexibility: Extended Puppy Pose gently stretches and flexes the spine, promoting a sense of freedom and release in the upper back and shoulders.
- Shoulder and Arm Relief: This pose helps alleviate tension in the shoulders and arms, making it an excellent choice for those who spend long hours at a desk or on electronic devices.
- Mental Relaxation: Uttana Shishosana encourages a sense of calm and relaxation, making it an effective stress-buster and mood enhancer.
- Heart Opener: It opens the heart, offering both a physical and emotional sense of expansion.
How To Do Extended Puppy Pose Uttana Shishosana
Follow these steps to gracefully practice Extended Puppy Pose:
- Starting Position: Begin on your hands and knees in a tabletop position. Ensure your wrists are under your shoulders and your knees under your hips.
- Extend Arms Forward: On an exhale, start to walk your hands forward on the mat, extending your arms straight out. Your chest should begin to lower toward the floor.
- Hinge at Hips: As you extend your arms, keep your hips stacked over your knees. Continue hinging at your hips, lowering your chest and forehead toward the floor.
- Forehead Down: Your forehead should eventually touch the mat, or you can place a yoga block or cushion under your forehead for support.
- Relax and Breathe: Relax in this position, focusing on your breath. You should feel a gentle stretch in your spine and shoulders.
- Hold and Breathe: Hold this pose for 30 seconds to 1 minute or longer, breathing deeply and consciously.
- Exit Mindfully: To exit, slowly walk your hands back towards your body, returning to the tabletop position.
Difficulty Level and Duration
Uttana Shishosana is an intermediate yoga pose suitable for practitioners with some prior experience. It can be held comfortably for 30 seconds to 1 minute, allowing for a deep stretch and relaxation.
Final Thoughts
As we transition into our final thoughts on Extended Puppy Pose, let’s remember that this asana isn’t merely a physical posture; it’s an invitation to bow gracefully to the present moment. In the spirit of a curious puppy, it encourages us to explore our inner landscapes with an open heart and a sense of tranquility.
Incorporate Uttana Shishosana into your yoga practice, breathe, bow, and find bliss in the simple yet profound act of being present. It is through such moments of stillness that we discover our true strength and grace.