Puppy yoga pose (Uttana Shishosana) is translated from Sanskrit as “the pose of a woken puppy”. “Uthana” means “intensive stretching”, and “shisha” means “baby”. This is due to the fact that the visual position of the practitioner, who is in the pose, resembles a dog stretching after a dream.
Puppy yoga pose (Uttana Shishosana) refers to poses associated with deflection and, despite the external simplicity, requires the practitioner to be precise and scrupulous in order to achieve the desired effect.
Puppy yoga pose (Uttana Shishosana) perfectly stretches the spine and helps to open the shoulder girdle. Gently relieves stress, gives peace to the mind, helps with insomnia.
Relaxation helps restore quiet breathing, which becomes deep and soft, as the diaphragm expands during the exercise and is filled with air.
How to do Puppy yoga pose (Uttana Shishosana) Step By Step Instruction:
• Take the Goasana (Table position), the hip joints are above the knees, the shoulder joints above the wrists.
• Without moving your hips, swing your arms forward to a distance at which you will be comfortable tilting the chest to the floor.
• Put your head on the floor, your hands should not bend.
• Relax your back and try to touch the floor with your chest. Perform a maximum and uniform deflection, directing the buttocks up and back. The hips should remain strictly vertical to the floor surface.
• Point your gaze to the palms of your hands, if possible put the chin on the mat.
• Without moving your hips, Pull your palms even further, help with your fingers, moving your palms as far forward as possible.
• Hold in Puppy yoga pose (Uttana Shishosana) for 30-60 seconds. You can leave the posture in Adho Mukha Shvanasana, or in Goasana(Table pose) in the reverse order.
Other Method of Performing Puppy yoga pose (Uttana Shishosana) :
Starting Position: “Table position” or all fours – hip joints are above the knees, humeral joints – above the wrists. Leaving your hips as far as possible on the spot – perpendicular to the half-walk a few steps forward and with an exhalation, lowered, chest prostrate to the floor, the chin ideally touches the floor.
If this is difficult, then at first you can put a block under the chin or simply lower your forehead. Hold for any time, at least 10 breaths-exhalations. Breathing is deep and smooth, we follow the expansion of the chest, the opening of the shoulder joints. The loin is free, the “waterfall” drains down, stretches out. Do not forget to pull up the navel to the spine.
After the puppy’s pose, it makes sense to make a balasana (the pose of the child) to put the pelvis on the heels and relax, rounding the back. If no rest is required, then you can transfer weight to your elbows and lie down on your stomach, then make any simple, pleasant pose lying on your stomach.
Benefits of Puppy yoga pose (Uttana Shishosana):
• Helps to open the shoulder joints and chest.
• Pulls the spine, improving its flexibility.
• Strengthens the muscles of the upper back, arms, and thighs.
• Increases the tone of the whole body.
• Relieves stress, chronic stress, removes blocks.
• Relieves insomnia.
• Increases the depth of breathing, acting on the diaphragm.
Follow Up Poses:
It is not recommended to perform Puppy yoga pose (Uttana Shishosana) for people with knee injuries.
After the performance of Puppy yoga pose (Uttana Shishosana), it is logical to go to Balasana “pose of the child”: lower the pelvis on the heels, round the back and relax. If you do not feel tired, transfer the weight of the body to your elbows and lie on your stomach.
Next, do any simple pose that is performed on the abdomen, for example, Sparpasana. Take your hands behind your back, connecting your hands to the lock, and lift the chest above the floor, opening it, while spreading your legs and watch that your knees do not bend.
Tips for beginners:
You can stay in Puppy yoga pose (Uttana Shishosana) longer. In doing so, you need to protect your knees and lower back by placing a folded blanket or roller between your hips and calves.