Foundations of Asanas---Uttana Shishosana/Extended Puppy Pose

💟How to do:

1. Start from Table top position, staying on hands and knees. Shoulders directly over your hands and hips directly over your knees;

2. Exhale, slowly walk your hands forward while still keeping your hips above your knees. Keep a slight curve in your low back, reach fingertips toward the front of the room; Feel a nice long stretch in your spine; Feel the spine extended toward different direction, extending forward thru the arms and extending backward by pulling the hips toward your heels;

3. Press palms down on the ground, rest forehead on the ground. Relax shoulders down away from your ears.

4. Hold this pose for 30 seconds to 1 minute. To come out, slowly walk your hands back and send your hips to your heels, resting into child's pose.

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💟Modifications:

1. Use a block. If you feel the stretch is too much for your spine and shoulders, you may place a block or some blankets underneath your forehead; Meanwhile, you may bend your elbows and make a diamond shape over your head;

2. Simply rest your forehead on your hands if you don't have any props.

3. If your knees are sensitive, place a blanket under them to protect.