Puppy Dog Pose

Puppy Dog Pose, also known as Uttana Shishosana in Sanskrit, is a gentle yoga posture that combines elements of both Child’s Pose and Downward-Facing Dog. It is designed to stretch the spine, shoulders, and chest, providing a soothing release for tension in the back and neck.

To perform Puppy Dog Pose:

1. Begin on all fours in a tabletop position with your wrists aligned under your shoulders and knees under your hips.

2. Slowly walk your hands forward, keeping your arms shoulder-width apart, while allowing your chest to lower toward the floor.

3. Keep your hips lifted directly above your knees, creating a gentle arch in the lower back.

4. Rest your forehead or chin on the mat, depending on what feels comfortable for your neck.

5. Breathe deeply, feeling the stretch along the spine and through the shoulders.

Here are some ways to modify the pose:

1. Support the Head: If your forehead doesn’t comfortably reach the floor, place a folded blanket or block under your head for support.

2. Use a Bolster: Place a bolster or rolled-up blanket under your chest for added support and to reduce strain on your back and shoulders.

3. Widen the Knees: If you feel tension in your back, try widening your knees apart while keeping your toes touching, similar to Child’s Pose. This can help ease pressure on the lower back.

4. Adjust Arm Position: If extending your arms fully causes discomfort, bend your elbows slightly or rest them on blocks.

5. Forearm Variation: For tight shoulders, bring your forearms to the ground instead of stretching your arms out fully.

6. Use a Wall: To reduce pressure on the shoulders, perform the pose with your hands pressing against a wall at shoulder height.

Remember to listen to your body and adjust the pose as needed to maintain comfort and alignment.

Benefits of Puppy Dog Pose include improved flexibility in the spine and shoulders, relief from tension and stress, and preparation for deeper backbends. It’s an excellent pose for beginners and experienced practitioners alike, offering a calming and restorative experience.