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Asana tip sheet #27 – Puppy stretch

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Tania in puppy stretch, one of her favorite poses!
This pose has a sophisticated name that belies its playful nature. Uttana shishosana, or puppy stretch, is one of Tania’s favorite workhorse poses to use with clients who are challenged with tight shoulders in downdog.

It’s also great for older students who have difficulties with the inversion aspect of downdog.

Once you’re in the stretch, you can add some dynamic movements like swaying from side to side or leaning into one shoulder or the other.

Be mindful of any discomfort in the pose, a warning sign to make adjustments so the body can let go and release slowly over time.

Below are some additional details about this asana…as usual, download the pdf of this tip sheet at the bottom of this post.

asana name = uttana shishosana

  • uttana = extended
  • shisho = puppy
  • asana = seat

benefits

  • A nice shoulder and spine stretch, as well as arms, hips and upper back.
  • Reduces anxiety, calms the mind.
  • Great alternative for adho mukha svanasana (downdog).
  • Deeper version (chin on floor) stretches abdominals and deeper into shoulders.
  • As a gentle inversion you get all those yummy benefits.
  • Great for countering the effects of excessive  computer time.
  • Stimulates ajna and anahata chakras.

contraindications

  • Low back, shoulder or neck injuries

modifications

  • Rest your chest on a bolster = more restorative.
  • Place a folded towel or zafu under forehead if you’re not able to rest head on floor.
  • Go deeper by placing chin on floor and dropping chest deeper (contraindicated if you have neck or shoulder discomfort).
  • Sensitive knees? Rest them on a folded blanket or towel.

attitude

  • Humble, playful devotion

Conclusion

Puppy stretch is yet another nonflashy but very useful workhorse stretch that we’re featuring as part of our modified series of tip sheets. This pose gets a lot of work done in the short time you give it.

What you can do next

Download your free pdf of this post.

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New to teaching? Check out Rupali’s Transform Your Yoga Teaching: The 5 Essential Elements of Teaching an Awesome Yoga Class for an easy-to-follow system of constructing your classes that will deliver a rich experience for both you and your students EVERY SINGLE TIME.

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