Uttana Shishosana

Extended Puppy Pose

step by step

1 Get down on your knees, with the tops of your feet to the ground, your upper body upright, and your buttocks and torso aligned with your knees. The arms are on either side of the body and the fingers and long and point downward.
2 The upper body then leans forward. Place your hands on the ground and get on all fours. The wrists are directly under the shoulders.
3 Upon exhaling, push your hips back while bringing your chest near the ground. Try to go sit on your heels. Keep your elbows straight.
4 Touch the ground with your forehead and the tip of your nose if possible. Stretch your arms out by putting your hands on the ground above the head but keep your elbows suspended. Pull the tailbone towards the sky in order to stretch the spine a little bit more.
5 Hold the pose for 30 seconds to 1 minute.


  • Stretches the shoulder girdle and spine.

contraindictions and warnings

  • In case of knee or shoulder injuries.

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