Puppy Pose, also known as Uttana Shishosana in Sanskrit, is a gentle yoga posture that stretches the spine, shoulders, arms, and upper back. This pose is a hybrid of child’s pose and downward facing dog, making it a wonderful way to open the chest, lengthen the spine, and release tension in the upper body.
The Sanskrit Slok related to Puppy Pose is as follows:
उत्तान शिशु: शानायते अस्तीवपाथशी (Uttana Shishosana) – This translates to “Extended Puppy Pose.”
Steps:
1. Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees aligned under your hips.
2. Walk your hands forward as you lower your chest toward the ground, allowing your forehead to rest gently on the mat.
3. Keep your hips aligned over your knees and reach your arms forward, allowing your chest to melt towards the floor.
4. Hold the pose for 5-10 deep breaths, actively pressing into the hands and reaching the hips back towards the heels.
Benefits:
– Stretches the spine, shoulders, and arms
– Opens the chest and heart center
– Relieves tension in the upper back and neck
– Helps to calm the mind and reduce stress
– Can be therapeutic for anxiety and fatigue
Precautions:
– Avoid this pose if you have any wrist or shoulder injuries.
– If you have knee pain, you can place a blanket or bolster under your knees for support.
– Always listen to your body and do not force yourself into any position that causes pain or discomfort.
By practicing Puppy Pose regularly, you can experience increased flexibility in the spine and shoulders, improved posture, and a sense of emotional release as the chest and heart center open. This gentle, restorative posture can be a wonderful addition to your yoga practice, helping to relieve tension and cultivate a sense of calm and relaxation. Remember to approach this pose with patience and mindfulness, honoring your body’s limits and finding ease in each breath.