Extended Puppy is a kneeling posture with the hips above or behind the knees and the arms reaching forward. Rest the forehead or chest on support and keep the shoulders within a comfortable range; do not force the chest toward the floor.
What is Extended Puppy?
Uttana Shishosana is commonly taught from hands and knees, with the arms reaching forward while the hips remain over the knees. The chest does not need to reach the floor.
How do you explore a supported version?
Use a blanket under the knees and a cushion or bolster for the head or chest.
- Begin on hands and knees with the wrists under or slightly ahead of the shoulders.
- Walk the hands forward a short distance while keeping the hips comfortably above the knees.
- Rest the forehead or chest on support before any strong shoulder stretch develops.
- Keep the arms relaxed and breathe normally for a few breaths.
- Walk the hands back and return to a neutral hands-and-knees position.
How can you modify Extended Puppy?
Keep the hands closer to the knees, place the forearms on a bolster, or rest in Child's Pose if kneeling and shoulders remain comfortable.
When should you stop or modify?
Stop for shoulder, wrist, knee, neck, or back pain, numbness, or breathing discomfort. This draft awaits teacher review.
Common question: Do the hips need to stay directly above the knees?
No. Adjust the distance and support to a comfortable position.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Extended Puppy Pocket Yoga. Used to verify the catalog's romanized pose name only; the Devanagari spelling and pronunciation remain unreviewed.
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.