RestorativeBackbend
Extended Puppy Pose
Uttana Shishosana
A hybrid between Child's Pose and Downward Dog where the hips stay above the knees while the chest drops toward the floor and arms extend forward.
- ·Stretches spine and shoulders
- ·Calms the mind
- ·Relieves chronic tension in neck
Instructions
- 1Begin on all fours with your hips stacked over your knees and your shoulders over your wrists.
- 2Walk your hands forward on the mat while keeping your hips in place above your knees.
- 3Lower your chest and forehead toward the floor, allowing the spine to arch gently.
- 4Press your hands actively into the mat to maintain length through the arms and avoid collapsing.
- 5Draw your lower ribs slightly in to prevent over-arching in the lumbar spine.
- 6Breathe into your upper back and chest, holding for 8 to 10 slow breaths.
Contraindications & precautions
- ⚠Shoulder impingement or rotator cuff injury — the overhead arm position can worsen pain; keep hands on blocks or skip the pose.
- ⚠Acute cervical pain or neck injury — avoid resting the forehead on the floor if it strains the neck.
- ⚠Recent wrist surgery or carpal tunnel syndrome — weight-bearing on extended wrists may be contraindicated; use fists instead.
