UTTANA SHISOSANA (Extended Puppy Pose)

UTTANA SHISOSANA (Extended Puppy Pose)

Uttana = intense stretch

Shisu = baby

Chakra: Anahata, Swadhishthana

Step by step guide:

 

1. Kneel on knees hips width apart, place the palms on the mat directly under shoulder, into table-top (all four) position.

Puppy1

 

 

 

 

 

 

 

2. Keep thighs 90 degrees to the floor. Slowly walk about 2 palms forward (maintain shoulder-width apart), push buttocks slightly upward and rest forehead on the mat.

Puppy2Puppy3

 

 

 

 

 

 

 

3. Exhale, sink the chest deeper toward the mat. Remain arms stretching forward with forearms pressing the mat to deepen the stretch in spine. Hold for 30 seconds to 1 minute.

Puppy4Puppy5

 

 

 

 

 

 

 

4. To release, press palms and forearms to push the body up into table-top (all four) and back to sitting position.

 

 

Benefits:

Stretch chest and abdominal muscles

Stretch spine and upper back

 

Modifications:

Place a towel or blanket under knees to reduce pressure

Roll a towel or blanket, and place between thighs and calves to protect knees and sink deeper into the pose

Place and rest forehead on a block

 

Counter-poses:

Balasana (Child’s Pose)

Marjaryasana (Cat Pose)

Virasana (Hero Pose)

 

Contraindications & Cautions:

Knee injury

Serious neck and shoulder injuries or issues

Dizziness when release from pose too quickly

 

Desiree/ 200hr YTTC Weekday (09/14)