Introduction
Practicing this asana regularly can help you release stress and calm the mind
and body.
The name of this yoga
asana is a combination of three Sanskrit words. The word
"uttana" means extended or intense, the word "shisho" means
puppy and the word "asana" means yoga posture.
Although in this pose, the
stretch is intense with the body on all fours, the body still feels relaxed and
is considered a muscle relaxation posture after intense practice of other poses
related to the shoulders and back.
The arms, shoulders and
chest get maximum stretch, while the spine is beautifully extended both up and
down at the same time. This pose is mostly considered as a follow-up pose
to relax the muscles and hence can be performed multiple times during a yoga
session.
Uttana Shishunasana is considered a base pose as the Uttana Shishoshana variations can be obtained from this pose. Uttana Shishusana helps boost energy in the body and can therefore be incorporated into Prava yoga sequences.
- Get into a tabletop
position, ie; on all four limbs. Your hips should be stacked on
your knees and your shoulders should rest on your knees. Press your
feet firmly onto the mat and point your toes in a straight
direction. Make sure your feet are parallel to each other and your
hips are spaced apart.
- While exhaling, put
your hands in front of you. Now slowly lower your chest towards the
floor while releasing your forehead on the mat.
- Spread your fingers
in such a way that your thumb and forefinger are pressed firmly to the
floor. Now activate your palms by squeezing in the palms of both your
hands.
- Roll your upper arms
outward away from your ears so that your shoulders are wide. You
should feel your triceps wrapping down towards the mat in such a way that
your biceps are facing the ceiling.
- Make sure your arms
remain active through this posture and that your elbows are slightly off
the mat.
- With the next breath,
you can deepen the stretch by reaching for your hips overhead and back
toward the wall that's behind you. In the meantime, you can also
allow your chest to melt on the floor.
- To support your spine,
gently hug your front ribs and keep your lower back from collapsing.
- Take deep breaths and
hold the stretch for about 5-7 breaths.
- Release by coming
back to tabletop position and then standing in an upright position.
Benefits of doing this
mudra
- Stretches the Hips
and Hamstrings:
- While the lower body
or lower back is extended upward, tightening the hips in line with the
thighs, pointing the tailbone upward in Uttana Shishuasana.
- This stretch, while
the muscles are tight, works to the advantage of these muscles and also
makes them stronger and gives a great support to the body.
- Stretches on the
spine:
- Notice how the lower
part of the spine moves up and the upper part of the spine moves down at
the same time.
- While both ends of
the spine get its maximum stretch, and the middle of the spine extends
either way, the body also extends both ways simultaneously at the same
time.
- This extension gives
maximum stretch to the body and spine, thus also relaxing it.
- Stretches the spine
with:
- While the spine and
the muscles around the spine are stretched in this pose, Extended Puppy,
Dog Pose, the flexibility and muscles of the spine are also
improved.
- Flexing the spine is
a great way to improve overall body posture and improves the flow of
prana while practicing any posture.
- Work Like Restorative
Pose:
- This pose can be
considered a restorative pose, which can fix the hips and the entire
back.
- Deep stretch for arms
and shoulders:
- If done perfectly
with the alignment of the chin, face and neck, this pose works as a great
way to relax the shoulders and arms and also gives it maximum
stretch.
- One must ensure that
the chest slowly and carefully moves towards the floor or mat, so as to
enjoy a deep stretch on the shoulders.
- The abdominal muscles
also become activated:
- Although Uttana
Shishusana is more for the shoulders, arms and back, if attention is paid
to the lower abdomen while trying to move the hips upwards.
- This massage engages
the abdominal muscles while the abdomen is intentionally drawn in.
- Calms the muscles and
calms the mind:
- The movement of the
lower body is up and the movement of the upper body is down, slowly
keeping the breath under control, relaxes the entire spine and the muscles
around the hips which ultimately calms the body as well as the mind.
does.
- Heals the
Heart:
- In this pose, the
tightness around the chest, back and shoulders is reduced.
- The opening of the
chest improves the breathing capacity of the lungs and hence this pose is
a great heart opener.
- Improves blood
circulation:
- Here in Uttana
Shishusana, the blood flows downwards towards the chest and shoulders,
and this reverse flow of blood works well for the whole body.
- Therapeutic Remedies
for Insomnia:
- This mudra can be
used as a therapy to treat patients with problems related to
insomnia.
- The deep stretch on
the shoulders and chest with blood flow in the opposite direction can act
as a great stress buster, thus calming the mind and inducing sleep.
- Breath awareness and
body awareness are encouraged by:
- Breathing will help
to prolong the pose without causing discomfort to the body or any
muscles.
Precautions
While going in this mudra, keep some simple things in mind, although this mudra
is easy.
- Should not be used
for knee and hip injuries. The pressure on the knees may not be
comfortable while practicing this pose.
- Should not be used if
you have extremely stiff shoulders and hands. As this pose opens up
the shoulders, too much rigidity can make it difficult to enjoy the pose.
- If there is severe
lower back pain, it is better to seek guidance, as the body has to slowly
move backwards and downwards once it is released from the
pose.
- Doing this in a hurry with acute back pain, the wrong way, can cause more stiffness in the lower back.
- Should not be done in the later stages of pregnancy, as the blood flows in the opposite direction for a longer period.
