This is the latest article in our yoga central series and today we will be looking at a pose known as extended puppy pose or Uttana Shishosana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Begin the pose by coming onto all fours. Your hands should be under should shoulders at the same width as your shoulders. You should also make sure your hips are over your knees and that your knees and feet are hip distance apart. Then move your hands forward a few inches and curl your toes under.

2. Now as you exhale you should move your bottom back towards your heels and lengthen the spine. Make sure you do not allow your elbows to touch the floor. It is important that your keep your arms active and press the shoulder blades tight against the back.

3. Drop your head on to the floor or a blanket if this is not possible. It is important to keep your neck relaxed and a slight curve in the lower back. It is important to get a good stretch in the back and the best way to do this is to push down with your hands and pull back with your hips at the same time.

4. Concentrate on your breathing and make sure you breathe into your back. To get the maximum benefit your should make sure you in breathe is as long as your out breathe

5. Hold this pose for approximately 30 seconds. After this time push back so your bottom is on your heels and rest in child pose.

Tips and Precautions

This is quite a gentle pose and so there are not many occasions where you should not carry out the pose however if you are suffering from a knee injury then it is best to avoid this pose until it is healed.

If you are new to this pose you may want to place a bolster or rolled up blanket between your thighs and calves. You should then hold this pose for longer then you normally would. Doing this will help to protect your knees and lower back and make the pose easier for you.

Benefits and Focus

The benefits and focus of this pose are very specific however it will be of great advantage in stretching out your shoulders and spine. If you find you are very tense in your back and shoulder you may find this pose very enjoyable as a form of release. However if you find that it is very painful for you to practise then you may want to reduce the time that you hold it for.

In terms of therapeutic applications this pose is relatively limited however it can be very helpful for people suffering from stress. If you do feel excessively stressed then you may want to incorporate this pose into a regular routine in order to help you deal with the situation.