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Variations (1)

UT

Uttana Shishosana

उत्ताना शिशोसन

Uttana Shishosana, or Extended Puppy Pose, is a gentle stretch for the shoulders and upper back. It's a good pose to release tension and promote relaxation.

Anatomy Involved

Benefits

5

Avoid If

4
  • Knee injury
  • Shoulder injury
  • Pregnancy (later stages)
  • High blood pressure

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding
✕Letting the hips shift forward of the knees
✕Collapsing the lower back
✕Tensing the shoulders and neck
✕Ignoring pain in the knees or ankles — use props or modify
✕Rounding the spine instead of hinging from the hips
✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues
  • 1Place padding under the knees if needed for comfort
  • 2Align the hips directly above or behind the knees
  • 3Keep the spine long and the chest lifted
  • 4Press the tops of the feet or toes firmly into the floor
  • 5Engage the core to support the lower back
  • 6Hinge from the hips, leading with the chest
  • 7Surrender the weight of the body to the props and the floor

Pose Details

Pose Type

forward bendrestorative

Body Focus

shouldersupper bodychest

Focus Areas

flexibilityrelaxationbreathing

Best For

beginnersseniorsdesk workers

Yoga Styles

hathavinyasayin

When to Practice

warm upcool down

Position

kneeling

Target Areas

DeltoidsChest

Practice Flow

Bharmanasana (Table top pose)
Bharmanasana (Table top pose)
Adho Mukha Virasana (Child's Pose)
Adho Mukha Virasana (Child's Pose)
UT
This pose
Adho Mukha Virasana (Child's Pose)
Adho Mukha Virasana (Child's Pose)
Savasana
Savasana

About this Pose

Uttana Shishosana, or Extended Puppy Pose, is a gentle stretch for the shoulders and upper back. It's a good pose to release tension and promote relaxation.

How to Practice

1

1. Begin in Table Top position: hands under shoulders, knees under hips.

2

2. Walk your hands forward, lowering your chest towards the floor.

3

3. Keep your hips stacked over your knees.

4

4. Rest your chin or forehead on the floor.

5

5. Keep your arms straight on the floor.

4 more steps remaining

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Frequently Asked Questions

Common questions about Uttana Shishosana

What is Uttana Shishosana?

Uttana Shishosana, or Extended Puppy Pose, is a gentle stretch for the shoulders and upper back. It's a good pose to release tension and promote relaxation.

What are the benefits of Uttana Shishosana?

Stretches the shoulders and upper back. Opens the chest. Relieves stress and tension. Calms the mind. Improves posture.

Who should avoid Uttana Shishosana?

Avoid this pose if you have: Knee injury, Shoulder injury, Pregnancy (later stages), High blood pressure.

How many steps are in Uttana Shishosana?

Uttana Shishosana is practiced in 9 steps. Begin in Table Top position: hands under shoulders, knees under hips.

Is Uttana Shishosana suitable for beginners?

Yes, Uttana Shishosana is a beginner-friendly pose suitable for all levels.

What props are needed for Uttana Shishosana?

You may use: blanket. Props make the pose more accessible and comfortable.

What poses should I do before Uttana Shishosana?

Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.

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