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Uttana shishosasana

puppy pose

Uttana shishosasana
  • Stretches the back, shoulders, arms and hips.
  • Opens chest.
Contraindications
  • Knee and shoulder injuries.
GETTING INTO THE POSE
  • From your hands and knees, with knees hip-width distance directly underneath the hips and hands shoulder-width distence directly underneath the shoulders, step the hands a large step forward while keeping the hips directly above the knees.
  • Bring the chest towards the mat as much as possible and place the forehead on the mat or, to get deeper into the posture, place the chin on the mat.
  • Press your hands firmly into the mat with your fingers spread wide.
  • Stretch the arms as much as possible to deepen the stretch.
BREATH
  • Inhale: press the hands into the mat and activate the arms, shoulders and back.
  • Exhale: melt the sternum towards the mat.
GETTING OUT OF THE POSE
  • Inhale: bring your shoulders back up and step your hands back under your shoulders.

- Or -

  • Exhale: bring the hips towards the heels and come to balasana.
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