Today’s featured pose is Extended Puppy Pose – Uttana Shishosana. It’s a hybrid pose that marries the upper body- chest opening of Balasana and the lower body- inversion quality of Downward Facing Dog.
Uttana Shishosana is pronounced- OO-ta-NAH she-SHO-sahna, Uttana = Intense or Extended, Shisho = Puppy and Asana translates to Pose or Seat.
You commonly see puppies and dogs take this upon awakening from a nap. It is a prone (belly facing down) backbend commonly practiced in Hatha, Vinyasa, Yin Prenatal Yoga traditions. It’s approachable for all levels and all bodies.
Extended Puppy Pose Benefits & Precautions
It actively stretches the abdomen, chest, shoulders, upper back and spine. Strengthens the entire back body and calms the mind. It stimulates Manipura – Navel Chakra and creates heart opening.
Please be cautious if you are working with a spinal, chest, shoulder or neck injury.
Uttana Shishosana Pose Breakdown
I will share purposeful alignment on how to get into the pose and what to focus on once you are there. Included will be a number of variations so all bodies are included. I’ll also share a few variations to consider if you want to level up sensation and challenge.
Generally speaking sensation should not exceed a level 7. Asanas need not be extreme, get to know the concept of perfect measure in your body. It changes and should be specific to the moment and whos doing the doing.
For the teachers, I’ll also share common misalignments and how to fix them. This is a great way to familiarise yourself with where the pose tends to lose integrity, how to assess different bodies with your eyes and really see your students. Trust me they will feel it and appreciate you for it.
Lastly, included is A TIP to enhance the shape and bring it to life, you’ll need to stay tuned for this one!
Extended Puppy Pose - Uttana Shishosana Infographic
Uttana Shishosana Instructions
- From Tabletop set up for Puppy Pose- Uttana Shishosana! Walk your arms out long and forward keeping them shoulder distance apart with palms facing down
- Keep your hips over your knees and find an anterior tilt in the pelvis so your sitting bones action up towards the sky and the natural curve in your lower spine increases.
- From here allow your upper thoracic spine to sink through the gateway of your shoulders. Your spine is linked to a swing bridge that is hanging from the two bookends of your spine, your hips and shoulders.
- You can rest your forehead on the earth.
Extended Puppy Pose Modifications
Modification #1- You can rest your forehead on a block (lowest height) instead of the earth.
Modification #2- You can create the same shape in the upper back, chest and shoulders up against a wall. In this modification gravity doesn’t impact the shape as much, so you can fine tune to just the right amount of mobility necessary for your body.
Uttana Shishosana Variations
Variations #1- If you have the mobility in your neck you can rest your chin on the earth, Just make sure it truly feels like a fit and you are not creating suffering.
Variations #2- You can narrow the elbows to touch, then bend them so your hands come to touch and point upwards towards the sky. Now dig down and traction the arm bones back so you feel a coiling action in your upper back.
Uttana Shishosana Alignment
Common Misalignment- Students who are tight in the chest, shoulders or upper back or are naturally forward benders often miss the opportunity to access deep thoracic backbending here.
The Fix It- Take a block underneath each of your palms and straighten the elbows so the forearms lift from the earth. You may also need additional support underneath the head in this variation. This can help you find more articulation in the upper thoracic spine, chest and shoulders.
A TIP- You can amplify the descending of your upper spine by coming onto the crown of your fingertips. Crawl your fingertips forward as far as possible without losing the length in the side body. Now traction both arm bones back as you energetically draw your chest forward. This is an isometric stretch, you will likely feel a strong coiling of the upper back.
Featured Video:Uttana Shishosana - Extended Puppy Pose
Prepatory & Counter Poses
You can prepare for Garland Pose | Malasana with Baddha Konasana | Bound Angle and or Upavistha Konasana | Wide Angle Seated Forward Bend. Counter posing with Uttanasana | Standing Forward Bend and Bhujangasana | Cobra Pose.
Conclusion
I don’t know anyone who doesn’t enjoy Extended Puppy Pose including my Cat!
One Last TIP: Pregnant women often slump forward in the upper body as a result of carrying the extra weight of the baby. Since the shoulders and chest are often an area of tension and congestion for this a wonderful shape to include during your prenatal asana routine.
As your belly grows, you can adjust the pose and take your knees wider, and add a block underneath your forehead.
Continue to practice this once you have delivered as now you are likely breastfeeding and experiencing the same tension, perhaps even more amplified. Uttana Shishosana is one of only a few asanas that’s antadotal to this rounding action.
Daily practice of Extended Puppy Pose yields best results! Asana is cumulative so i’d rather see you practice 6days a week for 20min rather than twice a week for two hours each.
It’s great to practice it first thing in the morning as the bodys been dormant and the spine is ripe for a good stretch! Practice on an empty stomach and stay curious as we learn through direct experience.
For those of you who are “with child” (aka pregnant) add it to your daily morning routine and let us know your experience.
About
Jane
I teach a SOULFUL, slow flow alignment based Vinyasa where self inquire is encouraged and joy of being is the pinnacle. Read More..
