Honoring body, mind and spirit
Asana Unplugged

Each month we feature information and instructions on a yoga pose. This month's pose:

Happiness Is a Warm…Puppy Dog Pose - Uttana Shishosana (Extended Puppy Dog Pose)

Have you ever sat to cuddle and play with a warm fuzzy puppy? If you have, chances are the time you spent with that little four legged bundle of fluff helped bring about some stress release and relaxation. For the same benefits and more, why not spend some time with the yogic puppy, Uttana Shishosana or Extended Puppy Dog Pose. This variation of Adho Mukha Svanasana (Downward Facing Dog), eliminates the hamstring stretch and focuses more on stretching and opening the upper thoracic spine, arms and shoulders, all prime suspect areas for harboring tension and stress.

While not specifically a restorative pose, it can certainly produce restorative benefits as it increases flexibility and opens up these areas and in turn help relax the body, calm the mind and soothe the soul. Consequently, it a great pose to include any practice working toward alleviating insomnia. Puppy Dog Pose is suitable for all levels of practitioners as there are several ways to modify the pose to make it as gentle or intense as needed. Contraindications: knee pain or injury.
  • Come to all fours. If you have sensitive knees, use a blanket under the knees.
  • Bring the hands shoulder-width apart, aligning the wrists directly under the shoulders keeping the fingers spread wide.
  • Bring the knees hip width-distance apart and tuck the toes under.
  • Take a deep inhale as you begin to press the hips up and back a few inches.
  • On your exhale, reach the hands forward and lower the forehead to the mat. Take several long, deep steady breaths here reaching the hands forward while pressing the hips up and back.
  • After several breaths, if you feel the body inviting you to go deeper, inhale and lift your head, gazing forward. Exhale and bring the chin to the mat. If your neck is straining or you feel any pain or discomfort, return to the forehead on the mat. If this variation feels good for you continue to breathe here, adjusting the reach of the hands and the push of the hips in response to how your body feels in the pose.
  • To go deeper, curve the chest toward the mat, continuing to breathe slowly and deeply.
  • When you are ready to come out of the pose, on an inhale, press the hands into the floor, tuck the tailbones and begin to round the back. Exhale and walk the hands back under the shoulders.
  • Take a forward fold like Child’s Pose or a Twist of your choice to balance the spine after this pose.

Savasana (Corpse Pose) - The Ultimate Cool Down

Why do we always end our asana practice with Savasana? As any fitness trainer will tell you, a cool down is an integral part of a workout. It's important because it slowly decreases the heart rate and the overall metabolism previously elevated during exercise and prepares your muscles for the next activity. Savasana is the ultimate cool down, relaxation pose. It allows your body to absorb the benefits of your asana practice and prepares you for the return to your busy life. It is the bridge over which you can carry the relaxed, calm and open state of being you've just cultivated in your practice and bring it into your life 'off the mat.'

  • Lie on your back with the eyes closed.
  • Let your feet fall out to either side.
  • Bring your arms alongside your body, but slightly away from it and turn the palm facing upward.
  • Take a deep, slow inhale and then exhale out of the mouth, releasing and relaxing the body completely including the jaw and the space between your eyes. Let the body totally sink into your mat, allowing the earth to support you completely.
  • Allow a relaxed, natural breath to flow through you. Focus on the breath to help you stay relaxed, but still present.
  • Stay in the pose for at least 5 minutes or more.
  • To come out of the pose, begin to deepen the breath. Wiggle the fingers and the toes to wake up the body.
  • Take a deep inhale as you stretch out fully. Exhale out of the mouth and release.
  • Inhale. On your exhale hug the knees into the chest.
  • Inhale. On your exhale roll onto your side and take a few breaths in fetal position.
  • On an inhale use your hands on the floor to push yourself up to seated.