Utvidet valpepositur

Extended Puppy Pose, or Uttana Shishosana , is a deep stretch that combines elements of Child's Pose and Downward Facing Dog. This position provides an effective stretch for the shoulders, spine and hips. It promotes relaxation, opens the chest, and reduces tension in the upper back.

Correct Form and Technique

How to perform Extended Puppy Pose correctly:

  1. Start on all fours, with your shoulders directly over your wrists and your hips over your knees.
  2. Begin to walk your hands forward while keeping your hips stacked over your knees.
  3. Lower your chest to the floor and rest your forehead or chin on the mat for a deeper stretch.
  4. Keep your arms straight and activate them by pressing your hands into the floor.
  5. Breathe deeply and hold the position for 30-60 seconds.

Common Errors

  • Tension in the lower back: Avoid straining the lower back too much, keep the core lightly activated for support.
  • Too high hips: Make sure the hips are held above the knees, don't push them backwards like in the child's position.
  • Shoulders near the ears: Make sure to relax your shoulders and let your arms extend naturally forward.

Modifications and Variations

To adapt the Extended Puppy Pose to your level, try:

  • Using a block: If your chest does not reach the floor, place a block under your forehead or chin for support.
  • Deeper stretch: For a more intense shoulder stretch, rest your chin on the mat instead of your forehead.
  • Lower back support: If you feel discomfort in your lower back, place a bolster or pillow under your chest for extra support.

Repetitions and Sets

Hold the position for 1-2 minutes as part of a warm-up or relaxation. Repeat 2-3 times to improve flexibility in the shoulders and back.

Breathing techniques

Breathe deeply through the nose, and focus on lengthening the spine on the inhale, while softening into the stretch on the exhale. Deep breathing will help you relax during the stretch and reduce tension.

Video Demonstrations

Here are two videos showing the correct execution of Extended Puppy Pose:

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