Uttana Shishusana is a gentle, calming pose that can be practiced by people of all ages and skill levels. This is an excellent yoga asana for those who want to calm the body and mind while activating the spine. In this article let us explore the benefits of doing Uttan Shishusana. Mountain pose and Child’s pose are suitable for beginners.
Uttana Shisasana is an excellent pose for yogis of all levels. It provides a combination of chest opening and relaxation that helps relax and energize your body. Whether you are a beginner or an advanced yogi, this asana provides many physical benefits that can improve overall health. let’s learn like this
What is Uttana Shishusana?
Uttana Shishusan is the name given in Sanskrit. In English, it is called “puppy pose”. While performing the asana, the body shape resembles that of a ‘puppy/dog’ and the whole body is stretched, hence it is called the puppy pose. Uttana Shishusana is divided, Uttana meaning “sharp” and Shishu meaning “child/pup” and asana means “posture”.
The steps to do Uttana Shishusana:
Uttana Shishusana is a yoga pose that is a great way to stretch your spine and open the chest. This calming position helps release tension in the body, calms the mind, and creates a sense of balance throughout the body. The benefits of puppy pose are numerous and include improved posture, increased flexibility, improved breathing, and reduced stress levels. Here are some tips on how to easily do puppy pose in yoga:
- First of all, before starting Yogasana, start by coming in the tabletop position as shown in the picture.
- Place both hands directly under your shoulders and lower down onto your toes so that you press all four corners of each foot evenly into the floor.
- Raise your hips over your knees.
- Extend the arms in front and lower the chest towards the floor.
- You can increase the tension in your shoulders by keeping your chin up and looking forward.
- If you feel comfortable in this position, lower your forehead to the mat.
- Make sure that there is no extra strain on the neck and shoulders while in this position.
- With each inhale lengthen from the tailbone to the crown of the head and relax the shoulders keeping the hands pressed firmly into the floor.
- Stay in this position for 30 seconds to 1 minute.
- Lift your chin to return to the starting position and lower your hands back to the tabletop position.
- Repeat the asana again 2-3 times.
Benefits of Uttana Shishusana
Uttana Shishusana is a gentle yoga pose that all levels of practitioners can enjoy. It offers many physical and mental health benefits which make the yoga pose one of the most beneficial poses in yoga.
♦ Uttana Shishusana helps to align the spine and relax the shoulders and chest.
♦ Forward fold stretches the spine and shoulders while toning the abdominal muscles; It helps in relieving neck pain.
♦ Helps stimulate digestion, improves circulation throughout the body, and increases flexibility in the lower back.
♦ It is a great way to increase flexibility in the hips, legs, and spine.
♦ Helps in activating the nervous system.
♦ Provides relief from problems like insomnia and anxiety.
Puppy pose in yoga in Hindi
Variation of Uttana Shishusana
Uttana Shishusana is a gentle, relaxing pose in yoga that helps align the spine. But with a few easy modifications, this pose can become even more effective for stretching tight muscles and relieving tension.
There are two variations of Uttana Shishusana: one is done with the head and chest on the floor, while another variation is done with the knees on the floor using blocks above the head instead of elbows. Both variations provide similar benefits; however, it is usually easier to do this pose on the knees down.
Precautions to be taken while doing Uttan Shishusana:
When practicing yoga, there are some common mistakes that can lead to injury and hinder your ability to get the most out of your poses. No Uttana Shishusana is an exception in yoga; If it is done wrongly, it can cause problems in many parts of the body. In order to enjoy all the benefits this poses and avoid any risk of injury, it is important to recognize and avoid these common mistakes.
A common mistake when posing is to put too much weight on the hands or wrists.
Focus on distributing your weight evenly across your body, aligned from head to toe so you don’t put undue stress on any one area.
Do not over-extend or lock the elbows; Instead, bend them slightly for added support and balance.
Practicing Uttana Shishusana regularly can improve your overall physical and mental health. Not only does it calm the mind and reduce stress and tension in the body, but it also helps strengthen your back muscles and increase flexibility in your spine. Additionally, regular practice of this relaxing asana improves concentration. Can help increase as well as improve balance and coordination.
So if you want to reap its many health benefits, then include this asana in your yoga routine today! Regular yoga practitioners may also find an increased sense of balance due to its grounding effects on both mind and body.