​Uttana Shishosana – puppy pose

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

HOW TO:

• 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.
  

BENEFITS:
Physical:

• Stretches the spine, shoulders, upper back, and arms

Mental:

• Can be therapeutic for stress and anxiety, as well as chronic tension and insomnia.

Emotional:

• As a mild inversion, this asana can help bring a sense of calm back into the body.