What You Need to Know Prior to Performing Uttana Shishosana?
Perform Uttana Shishosana asana with an empty stomach and a clean colon. Take your meals four to six hours before your workout to provide your body sufficient time for digestion. Generally, 10 to 12 hours should elapse between meals and practice; hence, it is recommended to perform this asana in the morning. However, due to their hectic schedules, several individuals do not exercise in the morning. These individuals can perform yoga in the evening.
- Yogasana Level – Beginner
- Yogasana Style – Adho Mukha Svanasana
- Yogasana Repetitions – None
- Yogasana Strengthens –
- The Shoulders (Deltoid)
- Arms (Biceps)
- Back (Trapezius and Rhomboids)
- Abdominal Muscles (Lower Abdomen)
- Yogasana Flexions –
- Stretch, Forward bend, Inversion
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Balances vata, pitta and kapha dosha
How To Do Uttana Shishosana Yoga Posture/Asana?
- Step 1: Get on all fours. Check that your shoulders are higher than your wrists and that your hips are higher than your knees. Move your hands a few inches forward and tuck your toes beneath.
- Step 2: Move your buttocks halfway back toward your heels as you exhale. Maintain active arms; do not allow your elbows to contact the ground.
- Step 3: Place your forehead on the ground or a blanket and relax your neck. Maintain a little curvature in your lower back. To experience a lengthy stretch in the spine, press the hands down and extend through the arms while bringing the hips toward the heels.
- Step 4: Breathe into your back and feel your spine stretch in both directions as you inhale. Hold for 30 to 60 seconds, and then lower your buttocks onto your heels.
Benefits Of Uttana Shishosana Yoga Posture/Asana?
This backbend has several benefits, including stretching the spine and opening the chest. The more the back arch, the greater the front side of the body opens, allowing the heart chakra to also expand. Consequently, this also improves posture.
- Stretches the hips and hamstrings: While the lower body or lower back is stretched upwards in Uttana Shishosana, with the tail bone pointing upwards, the hips and thighs tense. This stretch when the muscles are contracted is advantageous for these muscles and also makes them strong so that they can provide excellent support for the body.
- Maximum stretch for the entire spine: Observe how the bottom portion of the spine moves higher while the top portion moves downwards. While both ends of the spine receive their maximal stretch and the intermediate portion of the spine expands in both directions, the body simultaneously extends in both directions. This extension provides the body and spine with the most stretch, therefore relaxing it.
- Flexes the spine with the stretch: As the spine and muscles around the spine stretch in Extended Puppy Dog Pose, the spine’s flexibility and the flexibility of the surrounding muscles increase. Flexing the spine is an excellent method for enhancing the posture of the entire body.
- Flexes the spine as a result of the stretch: As the spine and muscles around the spine stretch in this posture, Extended Puppy Dog Pose, the spine and surrounding muscles become more flexible. Flexing the spine is an excellent approach to improve the posture of the entire body, and it also enhances the flow of prana throughout the practise of any position.
- Similar to a restorative position: This stance is similar to a restorative pose since it heals the hips and the entire back. After practising hard postures such as Adho Mukha Svanasana, Dhanurasana, and Ustrasana, etc.
- Deep stretch to the arms and shoulders: If performed correctly with the chin, face, and neck in proper alignment, this pose is an excellent technique to relax the shoulders and the arms while providing them the most stretch. To experience a deep shoulder stretch, one must ensure that the chest descends gently and cautiously onto the floor or mat. Breathing in conjunction with the forward movement of the arms is vital.
- Stomach muscles are also active: Although Uttana Shishosana primarily targets the shoulders, arms, and back, if the lower abdomen is massaged while attempting to lift the hips, the abdominal muscles are also activated. This massage engages the abdominal muscles as the abdomen is intentionally drawn in.
- Relaxes the muscles and calm the mind: The steady movement of the lower body upwards and the slow movement of the upper body downwards, with controlled breathing, relaxes the muscles around the entire spine and the hips, which finally calms the mind as well as the body.
- Excellent heart opener: One must comprehend the notion of “heart opener” to practice this position. In this position, the chest expands, releasing tension in the back and shoulders. The opening of the chest enhances the lung’s respiratory capacity, making this position an excellent “heart opener.”
- Improves blood circulation: In Uttana Shishosana, blood flows downwards into the chest and shoulders, which is beneficial for the entire body.
- Therapeutic cure for insomnia: This position can be utilized to heal individuals with insomnia-related issues. The deep stretch of the shoulders and chest, with the blood flowing in the opposite way, can be an effective stress reliever, therefore soothing the mind and producing sleep.
- Breath and body awareness is encouraged: Here, as the body stretches deeply at both ends, it is vital to be aware of this stretch, and to maintain this position, breath awareness is also required. The breathing will allow you to hold the posture for a longer period of time without generating any discomfort to the body or muscles.
What Are the Contraindications and Precautions for Uttana Shishosana?
- Not to be performed if the knee and hip are damaged. Practicing this stance may result in uncomfortable knee pressure.
- Should not be performed with severely rigid shoulders and arms. Due to the shoulder-opening nature of this position, excessive stiffness may make it difficult to appreciate it.
- Those with significant lower back discomfort should seek help, since the body must go gently backwards and downwards when leaving the position. With severe back pain, doing this action improperly might exacerbate the rigidity of the lower back.
- Not to be performed in the latter stages of pregnancy, since prolonged holding causes the blood to flow in the opposite way.
The Science Behind Uttana Shishosana/Asana?
This position reduces tension by extending the spine profoundly. It enhances self-esteem and creates a sense of self-love. If you have a desk job or are feeling exhausted, this asana will relieve any tension that has built in your body.
Studies on numerous yoga postures, such as Uttana Shishosana or Extended Puppy Pose, have demonstrated the pose’s physical, mental, and spiritual health advantages.
The position aids in extending various body components, such as the spine, hips, and upper back muscles, etc., which in turn increases blood circulation to those areas and promotes good organ function.
Beginners Tips For Uttana Shishosana Posture/Asana?
Always be sure to warm up with moderate backbends, such as the cat-cow, before performing puppy postures.
Inhale deeply during the stretch to provide more room for deeper bending.
Modify: You can place a block under your forehead if you are having difficulty getting all the way down onto the mat. You may also use a blanket or bolster to support your knees if they are unpleasant.
Advanced Changes in Pose
Place your elbows on blocks and lift your hands to prayer over your head to deepen the stretch.
Corresponding Yoga Poses/Asanas –
- Sasangasana (Rabbit Pose) – for the shoulders and middle back.
- Parivrtta Uttana Shishosana (Revolved Puppy Dog Pose) is beneficial for the middle back and shoulders.
- Puppy Dog Pose On Elbows (Anahatasana On Elbows) – for the hips, middle back, and shoulders.
- Aranyasana (Pose Dedicated To Goddess Arani) – for the hips and chest; nevertheless, this pose should be performed after Ashtanga Namaskar (Eight Limbed Pose).
Reference:-
https://www.mindbodygreen.com/articles/puppy-pose-uttana-shishosana