Uttana Shishosana "Extended Puppy Pose"

Pronunciation: (oot-AHN-ah shee-shah-SAH-nuh)

Also called:

Heart Pose (Anahatasana modification) Melting Heart Pose Extended Dog Pose (Utthita Shvanasana)  Intense Extended Puppy Dog Pose (Uttana Shvanakasana)

Level:

Intermediate

Chakra:

Benefits: This pose is a combination of Dolphin Pose and Child's Pose. It opens your heart, stretches and lengthens your spine, and stretches your shoulders.  

How it's done:

• Begin on all fours.

• Curl your toes under. 

• Bring your forearms to the ground and activate your back by spreading your shoulders. 

• Move your hands forward, stretching them in front of you, fingers spread wide.

• Your head can rest face down on the floor, relaxing your neck.

• Push your hips back toward your heels, over your knees. 

• Stay in the pose for up to 5 minutes - fully relaxing, focused on breathing and stretching.