INTRODUCTION
Extended puppy pose or Uttana Shishosana, is a rejuvenating forward bend that stretches the back, shoulders and arms. This pose is highly effective for increasing flexibility in the spine and relieving shoulder tension. Regular practice of extended puppy pose can enhance overall relaxation, making it a valuable addition to any yoga routine.
WHY EXTENDED PUPPY POSE IS BENEFICIAL
Extended puppy pose offers numerous benefits. It stretches the spine deeply, promoting better flexibility and relieving back stiffness. This pose also opens up the shoulders and chest, which can alleviate tension and improve posture. Additionally, an extended puppy pose has a calming effect on the mind, helping to reduce stress and promote a sense of peace.
GETTING READY FOR EXTENDED PUPPY POSE
Preparation is crucial for a successful practice. Begin by selecting a comfortable, quiet space with a yoga mat. Wear comfortable clothing that allows for a full range of motion. Warm up your body with some gentle stretches, focusing on the shoulders and back, to prepare for the deeper stretch of the pose.
PERFORMING EXTENDED PUPPY POSE
To perform the extended puppy pose, start on your hands and knees in a tabletop position. Walk your hands forward, lowering your chest towards the floor while keeping your hips aligned above your knees. Extend your arms fully, spreading your fingers wide. Rest your forehead or chin on the mat and breathe deeply, holding the pose for several breaths.
AVOIDING COMMON MISTAKES
Avoiding common mistakes can maximise the benefits of an extended puppy pose. One frequent error is allowing the hips to shift backwards instead of staying above the knees. Ensure your hips are aligned correctly. Another mistake is collapsing the chest; instead, aim to open it gently. Lastly, avoid straining your neck by supporting your head comfortably.
ADJUSTMENTS FOR COMFORT
Modifications can make extended puppy poses more accessible. If you experience discomfort in your shoulders, place a folded blanket or block under your forehead for added support. To reduce pressure on the knees, use a blanket under them. These adjustments can help you maintain the pose comfortably and safely, allowing you to experience its full benefits.
ENHANCING YOUR POSE WITH PROPS
Using props can enhance your extended puppy pose experience. A bolster under your chest can provide additional support and deepen the stretch in your back. Blocks under your hands can help if you have tight shoulders, allowing you to work towards a deeper stretch gradually. These props make the pose more adaptable to your needs.
ADDING EXTENDED PUPPY POSE TO YOUR PRACTICE
Integrating extended puppy pose into your yoga routine can significantly improve your flexibility and posture. Practise this pose at the beginning of your session to prepare your back and shoulders for more intense poses or at the end to cool down and relax. Regular practice can lead to noticeable improvements in your overall spinal health and stress levels.
DEEPENING YOUR EXTENDED PUPPY POSE
To deepen your practice of extended puppy pose, focus on your breath. Each inhale should expand your chest and each exhale should allow you to sink deeper into the stretch. Engage your core muscles to support your spine and avoid collapsing. Consistent practice will help you increase flexibility and achieve a more profound stretch over time.
CONCLUSION
The extended puppy pose is a powerful pose for stretching the back and shoulders. Promoting flexibility, relieving tension and enhancing relaxation, it supports overall spinal health and wellbeing. Regular practice of this pose can lead to improved posture and reduced stress, making it a beneficial addition to any yoga routine.