Extended Puppy Pose (Uttana Shishosana) – Variation with Blocks

Puppy pose is an inversion posture, and increases circulation in the upper body while calming the mind. It stretches the spine and shoulders, improving flexibility particular along the spinal column. Puppy strengthens and stretches the arms, hips, and upper back and can relieve stress, tension, and insomnia.

This variation with blocks provide for a deeper stretch in the spine and shoulders.

Extended Puppy Pose with Blocks: How to Do it Step-by-Step

Step 1

Place two blocks on the sides of your mat, in line with your shoulders. Begin in Tabletop. Bend your elbows and place your triceps onto the blocks, keeping the arms at a ninety-degree angle.

Step 2

Slowly lower your chest toward the mat, letting your neck relax and your head to hang heavy between your shoulders. The forehead can touch the mat if possible.

Step 3

Bring your palms together and if possible, reach your thumbs toward the base of your neck. Stay here for 1-3 minutes.

Step 4

To release, bring the arms away from the neck, then slowly lift the head up. Gently bring the chest back up, then move back into Tabletop.
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