Puppy Pose (Uttana Shishosana): Basics, Steps, Benefits & More
Extended Puppy Pose (Uttana Shishosana) is a restorative pose that stretches the upper back, spine, and shoulders and opens your chest, along with poses to prepare the body for more intense yoga poses.
It is one of the easiest deep backbends that allows you to stretch all those areas that affect your posture. And also, helps to prepare the body for gentle variations of Balasana (Child’s pose) and Adho Mukha Svanasana (Downward-Facing Dog).
Uttana Shishosana referred to as Melting Heart Pose literally invites the heart to melt down toward the ground.
Uttana Shishosana Basics
| Sanskrit Pronunciation | Uttana Shishosana |
| Meaning | ‘uttana’ means’ ‘intense’ or ‘extended’, ‘shisho’ refers to ‘puppy’, ‘asana’ is ‘pose.’ |
| Pose Type | Forward bend |
| Pose Level | Beginner-level posture |
| Style of yoga | Restorative posture |
| Other Names | Melting Heart Pose or Anahatasana, extended puppy pose |
| Stretches | The spine and shoulders |
| Strengthening | The arms, hips, and upper back |
| Duration | 30 second to 3 minutes |
Meaning
The word Uttana Shishosana comes from the Sanskrit language. where “Uttana” means intense and “Shisho” means Puppy and the word “asana” means yoga posture. As the name suggests, this pose seems like a puppy taking a stretch forward with its entire body.
Another very common names for Puppy Pose is the Anahatasana or Heart Chakra Pose, Half Dog Pose, or Melting Heart Pose because it stimulates that region of love, compassion, gratitude, and empathy.
Apart from opens the chest, stretches the upper back, spine, and shoulders; helps release chronic tension, and practicing this Yoga asana helps boost energy in the body, stretching the spine in both directions, and calms the mind.
Puppy Dog Pose helps to activate and balance some Chakra(s):
- Sacral Chakra (Swadisthana Chakra)
- Root Chakra (Muladhara Chakra)
- Heart Chakra (Anahata Chakra)
- Throat Chakra (Vishuddha Chakra)
Now, let’s learn- how to perform the Uttana Shishosana yoga pose in a step-by-step explanation, along with the Benefits and Precautions attached to the pose.
Practice Guide For Puppy Pose
The practice guide to perform Puppy Pose serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.
Preparatory Poses
Steps To Do Uttana Shishosana (Puppy Pose)
- First come into the Tabletop position, with your shoulders stacked over your wrists, your hips stacked over your knees, and your feet relaxed down.
- Second, exhale and walk your hands forward towards the top edge of your mat and your chest down toward the ground. and your forehead down to the ground. Make sure your hips and knees stay perpendicular.
- In this position Keep your arms active; don’t let your elbows and forearms touch the ground.
- Spread your fingers and press firmly onto the ground Draw your shoulder onto your back and keep your hips upward the ceiling.
- After that allow your neck to relax and breathe into your back, lengthening your spine in both directions.
- Hold this position for 5 to 10 breaths, then gently lift your forehead and walk your palms back toward your body to press up to the Tabletop.
Beginner’s Tip
If you are a beginner then it might be difficult for you to perform this yoga asana.
- You can protect your knees and lower back by placing a rolled-up blanket, or towel between your thighs.
- If you feel discomfort release your forehead to the floor. Use a folded blanket or towel underneath your head for support.
- The chin can also be placed on the floor.
Follow-up pose
Benefits of Extended Puppy Pose
- Uttana Shishosana, improve the blood circulation, blood flows towards the chest and the shoulders, and blood works well in the entire body.
- Uttana Shishosana is a great heart opener. while practicing this pose the chest opens up tightness around the shoulders and the forearms and back. and also improves the breathing capacity of the lungs.
- It gives a deep stretch to the shoulders and the arms while also giving it maximum relax.
- The lower back is extend upwards in Uttana Shishosana, this stretch is more beneficial for the hips and the hamstrings.
- Uttana Shishosana practicing regularly the lower abdomen gets a great massage, and the stomach muscles too gets activated, while trying to take the hips upwards.
- Regular practicing of Puppy Pose is a great stress buster as well as calms the mind and the body.
- This posture either stress reliever or reduces tension.
- Puppy pose helps to reduce the fat, Thus, improving the digestion system.
- It reduces the symptoms of chronic stress and insomnia.
Precautions
- People with Knee, neck, injuries, and shoulder problems please avoid practicing this pose, or practice under the expert’s supervision and doctor’s advice.
- If you feel any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.
Conclusion
Uttana Shishosana is a versatile posture that can be integrated into your practice as a standalone pose for deep stretching and relaxation or as part of a sequence to gently warm up the spine and shoulders. Enjoy exploring the depth and tranquility this pose offers!
