Follow the following steps in order to complete the Uttana shishosana -
Initially begin this particular pose by just being on all fours.
Get down onto your knees and hands.
Do ensure that your knees are perfectly positioned under your hips and your wrists are perfectly positioned below your shoulders.
Then using your hands just walk forward slow and steadily to lower your chest towards the ground.
Do exhale and slowly drop your buttocks steadily downward till it rightly reaches halfway to your feet.
Do ensure that your hands are still touching the ground and arms are straight while doing so.
Your arms shouldn't be directly or indirectly hitting the floor at all.
Then move your head just forward until your forehead slowly touches the ground.
While performing this arch your back towards the ground, your arms should be prfctly resting on the ground in front of you.
Do stretch or lengthen your spine by pushing your hips back.
Do stay in this particular position for nearly 30 seconds to more than one minute.
Breathe deeply while in this asana.
Slow and steadily return to normal position.
The particular asana largely emphasizes on the alignment of the head, spine, hip and thigh with a lot of perfection.
Uttana shishosana relieves chronic stress and tension. It stretches the shoulders and the spine. It is more helpful in perfectly treating insomnia.
There are many benefits of Uttana shishosana. Few of them are as follows -
It stretches the shoulders and the spine.
It largely reduces stress and tension.
It calms the mind
It invigorates the body
It improves flexibility in the spine.
It actually relieves symptoms of insomnia, chronic stress and tension.
It strengthens plus stretches the upper back, arms and hips.
It helps release tension in your neck, upper arms and shoulders.
It gives space to expand the whole front area of your chest.
It stretches out abdominal muscles
Do avoid this particular asana if you have any type of problems related serious shoulder, low back injuries or neck issues. Uttana shishosana shouldn't be practiced by those who suffer from knee injuries. Do practice this pose under the personal guidance of a yoga practitioner who is experienced.
You can also hold this particular pose much longer and do protect your lower back and knees by directly placing a bolster or rolled-up blanket between your calves and thighs. In order to activate the hip and leg muscles, do perfectly place a bolster or rolled-up blanket just lengthwise from the ankles to the knee and squeeze to a great extent in Uttana shishosana. While in Extended Puppy, a perfect posture helps to protect your lower back.
This simple Uttana shishosana comes with lot of variations in order to suit the comfort of the practitioners. You can directly place a bolster or rolled-up blanket under your forehead in order to perfectly support your body weight to a great extent. In order to perfectly activate your thighs and calves muscles in Uttana shishosana, do place perfectly a bolster or rolled-up blanket just lengthwise from the ankles to the knee and squeeze
In case, you have any type of history neck injuries then allow your forehead to just drop to the ground in Uttana shishosana. On a block to hold, do place your forehead while posing halfway as an alternative of taking the complete variation. In the same fashion in child's pose, do extend your arms for a more gentle variation in this particular asana with a lot of perfection.
You can take the help of an active partner in order to correct while performing this particular asana to a large extent. Do make your partner just stand behind you for any kind of help in any given situations and circumstances in Uttana shishosana. Do request your partner to advice you when you go wrong plus assist in correcting the posture immediately. A partner can help you to learn the step of Uttana shishosana in a simple method. It is to be highly remembered that partnering can actually make this asana performed easier to practice plus adds fun with a lot of perfection. While indulging in the practice, do make your partner to jut stand behind you with much commitment and dedication. You can also encourage your active partner to perform Uttana shishosana along with you so that you can feel the company of performing in a group.
The preparatory poses of Uttana shishosana are downward-facing dog or Adho mukha svanasana and hero pose or virasana.
The follow up poses of Uttana shishosana are Child's Pose or Balasana, Downward Facing Dog Pose or Adho Mukha Svanasana and Hero Pose or Virasana.
The Uttana shishosana can be performed with deepen the pose as per the comfort level. It is to be noted that a performer can stay for a longer time in the posture and perform deep breathe exercise.