Puppy Dog Bag
Puppy Dog Pose, also known as Uttana Shishosana , is a gentle but deep stretching exercise that combines elements of Downward-Facing Dog and Child's Pose . This pose is great for stretching the back , shoulders and chest , and helps open up the upper spine and relieve tension in the neck and shoulders.
Correct technique and form
Follow these steps to perform Puppy Dog Pose correctly:
- Start in a four-legged position with your hands directly under your shoulders and knees under your hips.
- Walk your hands forward while keeping your hips stacked over your knees.
- Lower your chest toward the floor and rest your forehead or chin on the mat, depending on how deep you want to go in the stretch.
- Extend your arms forward and create a deep stretch in your shoulders and back.
- Keep your hips lifted as you sink deeper into the pose. Breathe calmly and deeply.
Common errors
Here are some typical mistakes that can occur during Puppy Dog Pose and how to avoid them:
- Rounded back : Avoid rounding the spine when you lean forward. Keep your back long and extend it in both directions.
- Overstretching the lower back : If you feel too much pressure in the lower back, you can adjust the hips back a little to remove the strain.
- Shoulders raised towards the ears : Keep the shoulders away from the ears to achieve a better shoulder stretch. Spread your fingers and press lightly into the mat.
Modifications and Variations
To adapt the Puppy Dog Pose to your flexibility, try the following modifications:
- Use a block : If resting your forehead on the floor is uncomfortable, you can place a yoga block under your forehead for extra support.
- Shoulder warmer : If your shoulders are tight, you can walk your hands a little wider apart to reduce the intensity of the stretch.
For a bigger challenge you can:
- The chin instead of the forehead : For a deeper stretch of the chest and upper spine, you can place the chin on the mat instead of the forehead.
Reps and sets
Hold the position for 5-10 breaths or longer if it feels good. Repeat 2-3 times as part of your yoga warm-up or relaxation routine.
Breathing pattern
Breathe deeply and slowly. Inhale deeply to lengthen the spine and exhale as you relax your shoulders and sink deeper into the stretch. Use the breath to help deepen the pose without forcing the body.
Videos with different approaches
Watch these videos for instructions on how to properly perform Puppy Dog Pose: