Extended Puppy Pose

Uttana Shishosana

Extended Puppy Pose aka Uttana Shishosana is simultaneously a backbend and a forward fold, and is great to lengthen the spine and calm the mind.

Common Name: Extended Puppy Pose
Sanskrit Name: Uttana Shishosana (oo-TAHN-nah shee-SHO-sah-nah)
Level: Beginner
Pose Type: Forward Bend, Backbend
Target Areas: Shoulders, Chest, Spine, Hips

Extended Puppy Pose aka Uttana Shishosana is both a backbend and forward fold. It stretches the shoulders, chest, back, and hips, and is great for yogis of all levels. While beginners can place their foreheads down on a yoga block, more advanced yogis may be able to reach their chin and chest all the way down to the mat.

Extended Puppy Pose Steps

Step 1

Begin in all fours, shoulders stacked over the wrists and hips stacked over the knees.

Step 2

Keep your hips over your knees and start to walk your hands forward so that your arms are stretched out long in front of you.

Step 3

Start to press your chest down toward the mat, and keep pressing your hips back over your knees, elongating your spine.

Step 4

You can rest your forehead, chin, or chest down on the mat or on top of a blanket, bolster, or block.

Step 5

Keep a slight arch in your spine and press down into your palms.

STEP 6

Hold here for a few deep breaths.

Modifications

If you can't reach the mat with your forehead, chin, or chest, you come can down on top of a block or bolster.
To make the pose more comfortable, you can place a blanket under the knees.
To intensify the stretch in the shoulders, you can place your elbows on top of a block and bring your hands into prayer. Continue pressing your chest down towards the mat.