Extended Puppy Pose
A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.
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Extended Puppy Pose: Step-by-Step Instructions
Step 1
Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.
More yoga poses for the spine.
Step 2
As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don’t let your elbows touch the ground.
See also Yoga to Help Scoliosis
Step 3
Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.
Step 4
Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.
Pose Information
Sanskrit Name
Uttana Shishosana
Pose Level
1
Contraindications and Cautions
- Knee injury
Preparatory Poses
- Adho Mukha Svanasana
- Virasana
Follow-up Poses
Beginner’s Tip
You can hold this pose longer and protect your knees and lower back by placing a rolled-up blanket or bolster between your thighs and calves.
Benefits
- Stretches the spine and shoulders