Puppy pose, also known as Anahatasana or Uttana Shishosana, is a gentle and restorative yoga pose that provides a range of physical and emotional benefits. Typically, it releases tension in the neck, shoulders, and spine and is ideal for office workers. However, practicing puppy pose yoga the wrong way, also has potential health risks and may even lead to physical injuries. 

Generally, puppy pose is a great option for beginners, as it is less intense than other backbends, but still provides many of the same benefits. Moreover, it can help relieve tension in the shoulders and neck, improve posture, and open up the chest and heart. Additionally, it’s a great way to calm the mind and reduce stress.

Whether you are an experienced yogi or just starting out, incorporating puppy pose into your practice will provide numerous benefits for your body and mind. Keep scrolling to explore the benefits of this yoga exercise and the step-by-step procedure to perform it!

Benefits of Puppy Pose Yoga – For Extended Relief

Puppy pose yoga accompanies certain benefits for both body and mind. Here are the most common advantages of incorporating this exercise into your routine; 

  1. Stretches the Spine: The puppy stretch is an excellent stretch for the spine, which can help relieve tension and pain in the neck, shoulders, and back.
  1. Opens the Chest and Shoulders: This exercise opens up the chest and shoulders, improving posture and breathing.
  2. Relieves Stress and Anxiety: One of the most significant Puppy Pose benefits is calming the mind and reducing stress and anxiety.
  3. Increases Flexibility: Puppy yoga stretches the hips, thighs, and ankles, improving flexibility in these areas.
  4. Improves Digestion: The gentle compression of the abdomen in this pose can aid in digestion and help to relieve constipation.
  5. Reduce Blood Pressure By calming the mind and reducing stress, Puppy Pose can help to lower blood pressure.
  6. Therapeutic for Fatigue and Mild Depression: The puppy dog pose yoga pose helps to boost energy levels and mood.
  7. Improves Posture: By stretching the spine and opening the chest, Puppy Pose can improve posture and reduce the risk of developing a hunched back or rounded shoulders.
  8. Treats Insomnia: The calming effect of this pose can aid in promoting relaxation and sleep.
  9. A Mode of Deeper Backbends: Puppy dog stretch is a great way to warm up the back and shoulders before attempting more advanced backbends.

How to Perform Puppy Pose Yoga?

Puppy Pose, also known as Anahatasana in Sanskrit, is a gentle yoga pose that can help to stretch and open the chest, shoulders, and spine. Here’s how to perform Puppy Pose; 

  1. Begin in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  2. Walk your hands forward a few inches and lower your chest towards the floor.
  3. Keep your hips directly over your knees and reach your arms out in front of you.
  4. Lower your forehead to the ground or to a prop (such as a yoga block or pillow) if it’s more comfortable for you.
  5. Take deep breaths in and out through your nose, allowing your chest and shoulders to open up with each inhale.
  6. Stay in the pose for 30 seconds to 1 minute, or as long as feels comfortable.
  7. To release the pose, walk your hands back towards your knees and sit back on your heels in Child’s Pose.

Modifications for Deep Stretches 

If a yogi wants to challenge his body, he can consider these modifications in the puppy pose; 

  • If you have tight shoulders or feel any discomfort in the pose, try placing a yoga block or pillow under your forehead for a supported puppy pose.
  • Focus on keeping your hips over your knees and lengthening your spine, rather than trying to get your chest all the way to the floor.
  • Take slow, deep breaths in the pose to help calm your mind and release tension in your upper body.

Puppy Pose Variations 

Puppy pose yoga has certain variations and one can adopt any of these to incorporate this pose in his workout routine. Here are some variations of Puppy Pose Yoga; 

1- Extended Puppy Pose

In extended puppy pose yoga or Uttana Shishosana, you can stretch your arms further forward than the traditional puppy pose. It will increase the stretch on your spine and shoulders.

2- Puppy Twist

Start in Puppy Pose and then place one arm underneath your body and reach up towards the ceiling with the other arm. This variation is great for stretching your shoulders and spine while also engaging your core.

3- Puppy Pose with Block 

Place a yoga block or two underneath your forehead for added support and a deeper stretch.

4- Low Lunge Puppy Pose

From a low lunge position, bring your hands to your heart center and then lower your chest towards the ground while keeping your arms extended. This variation will stretch your hips, groin, and thighs in addition to your shoulders and spine.

5- Puppy with Bound Hands

Bring your hands behind your back and clasp them together, then extend your arms upwards towards the ceiling. This variation will open up your chest and shoulders while also strengthening your back muscles.

6- Downward Facing Puppy

This variation combines the benefits of Puppy Pose and Downward Facing Dog. Start in Puppy Pose and then lift your hips up into Downward Facing Dog while keeping your arms extended forward. This pose will stretch your entire body, from your shoulders to your hamstrings.

Note: It is important to listen to your body and only try variations that feel safe and comfortable for you.

Precautions and Safety Tips

While Puppy Pose is generally a safe and gentle yoga posture, there are a few precautions and safety tips to keep in mind; 

  • Avoid the pose if you have any injuries or conditions affecting your shoulders, arms, or spine.
  • If you feel any pain or discomfort in your neck or shoulders, release the pose immediately.
  • Take care not to overstretch your spine or neck. Keep your gaze forward and your neck in line with your spine.
  • If you have tight hips or knee issues, use props such as a bolster or blanket under your chest to reduce pressure on your joints.
  • If you experience any discomfort or pain, ease out of the pose slowly and carefully.

Conclusion 

So, Puppy Pose yoga is a gentle asana that provides a variety of benefits for both the body and mind. It is relatively easy to perform and can be modified to accommodate different levels of flexibility. However, one can get maximum advantages by focusing the safety measures and practicing the puppy pose under supervision of a qualified trainer

Typically, practicing Puppy Pose regularly can help improve posture, reduce tension in the neck and shoulders, and increase overall relaxation and mindfulness. As with any physical activity, it is important to approach the pose mindfully, listen to your body, and modify or avoid the pose if necessary to prevent injury or discomfort.

FAQs 

What is puppy pose good for?

Puppy Pose is an excellent pose for stretching and releasing tension in the upper body, including the shoulders, back, and neck. It can also help to lengthen the spine and improve posture. This pose can be beneficial for individuals who spend long hours sitting at a desk or engaging in other activities that cause tightness in the upper body. Additionally, Puppy Pose can help to calm the mind and relieve stress and anxiety.

How to do puppy pose for beginners?

To do the puppy pose for beginners, start in a tabletop position with your wrists stacked under your shoulders and your knees under your hips. Walk your hands forward and lower your chest towards the ground, keeping your hips lifted and your arms straight. Press your palms and the tops of your feet into the ground, and breathe deeply as you hold the pose for several breaths.

What is the difference between a child’s pose and puppy dog pose?

Child’s pose is a resting pose in yoga that stretches the hips, thighs, and ankles while reducing stress and fatigue. Puppy dog pose is an active pose that stretches the spine, shoulders, and arms while building upper body strength. The main difference between the two poses is the level of activity and the areas of the body they target.

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