Uttana Shishosana: Extended Puppy Pose
ADJUSTMENTSÂ Â | Â Â BENEFITS Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
An intelligent pose to help lengthen the spine and relieve mental stress, uttana shishosana (OO-ta-NAH she-SHO-sahna), is a hybrid pose — a cross between balasana (child’s pose) and adho mukha svanasana (downward facing dog). Uttana shishosana is a great way to energize the physical and subtle bodies for when you’re feeling fatigued, or when you’ve been stuck behind a desk or in a chair all day. Energetically, the posture has the benefits of increasing both self-confidence and self-love.
Philosophy + Origin
Uttana shishosana is a great reminder of why we practice yoga: to feel better and to find tools to help us live our best lives. Named because of the way dogs and puppies stretch, this posture, while far from fancy, is effective in its simplicity. As humans, it’s easy to want to complicate life, always looking to the past or future in order to find meaning.
Dogs, on the other hand, are great at being present. Loyal and playful, our canine companions have a lot to teach us about relaxing and taking care of ourselves and those we love. As you practice extended puppy pose, allow yourself to settle into your senses. Allow yourself to linger (and lengthen) in the feel-good sensations.
ADJUSTMENTS:
- Neck adjustments: Place your forehead on the ground or use a block under the forehead to alleviate discomfort in the neck.
- Blanket: For tender knees, place a blanket on the ground for added cushion.
STEP-BY-STEP:
- Start on your mat in tabletop pose. Stack your shoulders directly above your wrists and your hips just above your knees. Tuck your toes rather than pointing them.
- Keep your hips above your knees and slowly walk your hands forward.
- Depending on your body and neck, either rest your forehead onto the mat, on a block, or bring your gaze forward so that your chin rests gently on the mat.
- To deepen the stretch along your spine and through the chest and shoulders, press more firmly through the hands as you isometrically pull the hips back to create traction.
- Stay for up to a minute. When you’re ready to exit the posture, shift your hips back into child’s pose.
PREPARATORY POSES:
- Downward facing dog | Adho mukha svanasana
- Cow pose
- Upward salute | Urdhva hastasana
SEQUENTIAL POSES:
- Sphinx pose | Salamba bhujangasana
- Floor bow | Dhanurasana
- Upward-facing dog | Urdhva mukha svanasana
COUNTER POSES:
- Child’s pose | Balasana
- Supine twist | Jathara parivartanasana
SANSKRIT:
- Uttana = intense, extended
- Shisho = puppy
- Asana = pose
PHYSICAL BENEFITS:
- Opens the front of the chest.
- Stretches the muscles of the abdomen.
- Stimulates and strengthens back muscles.
ENERGETIC BENEFITS:
- Activates the sacral (svadhisthana) and heart (anahata) chakras.
- Increases self-confidence and self-love.
- Opens the heart for more acceptance and love.
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Parsvottanasana: Intense Side Stretch Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
From lengthening the spine to stretching the legs to calming the mind, there’s a little bit of everything in parsvottanasana (parsh-voh-tahn-AHS-ah-nah) Also known as intense side stretch pose or pyramid pose, this shape is helpful for finding balance while stretching hamstrings.
Parsvottanasana requires a combination of flexibility, strength, and patience. With the help of props such as blocks or a wall, this pose becomes accessible for everyone.
ADJUSTMENTS/MODIFICATIONS:
- Blocks: Place hands on blocks to help keep the torso long.
- Wall: Place hands on a wall in front of you to work on strengthening the muscles of the back.
- Heart opening variation: Take the hands in reverse prayer position behind the back to stretch and open your shoulders and chest while also challenging your balance. If reverse prayer isn’t accessible, you can still bring the arms behind the back, reaching for opposite elbows instead.
- Adjust your stance: If the back heel is lifted off of the floor, shorten the stance so you can push through the heel to activate the back leg. For more stability, widen your stance.
