Extended Puppy Pose

Extended Puppy Pose, or Uttana Shishosana, is a calming yoga pose that provides a deep stretch to the shoulders , upper back , and spine . This pose combines elements of child's pose and downward facing dog, and can help relieve tension in the back while improving flexibility and promoting deep breathing.

Correct technique

1. Start on all fours, with knees under hips and wrists under shoulders.
2. Slowly walk your hands forward on the mat while keeping your hips above your knees.
3. Lower your chest towards the floor and rest your forehead or chin on the mat.
4. Stretch your arms forward and keep your elbows straight to lengthen your back.
5. Hold the position for 30 seconds to 1 minute while breathing deeply and calmly.

Common errors

Collapse in the lower back: Avoid letting the lower back drop too deeply by keeping the hips lifted and the back neutral.
Too much pressure on the neck: Do not force the chin down against the mat if it feels uncomfortable; rest the forehead gently instead.
Round shoulders: Keep the arms straight and the shoulders active to achieve the full effect of the stretch.

Modifications and variations

If you have tight shoulders or lower back, you can use a pillow or block under your chest or forehead for extra support. For a deeper stretch, you can place the chin on the mat instead of the forehead, which will further stretch the neck and upper back.

Repetitions and sets

Hold the position for 1-2 minutes , and repeat 2-3 times for a deeper stretch in the shoulders and back. Use this pose as part of your daily yoga practice to improve upper body flexibility over time.

Breathing techniques

Inhale deeply as you lengthen your spine, and exhale calmly as you sink your chest down to the mat. Control your breathing to relax your body and achieve a deeper stretch in your back and shoulders.