Uttana Shishosana – puppy pose
A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.
- Come onto all fours. Make sure that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches.
- As you exhale, move your buttocks halfway back toward your heels.
- Drop your forehead to the floor and let your neck relax. Keep a slight curve in your lower back.
- To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.
- Breathe into your back, feeling the spine lengthen in both directions. To come out release your buttocks down onto your heels into childs pose.
- Stretches the spine, shoulders, upper back, and arms
- Can be therapeutic for stress and anxiety, as well as chronic tension and insomnia.
- As a mild inversion, this asana can help bring a sense of calm back into the body.