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How to do uttana shishosana (extended puppy pose) and what are its benefits

In Sanskrit uttana shishunash: utana - extended or acute, shisho - puppy, asana - posture: pronounced as oot-AHN-ah shee-shah-SAH-nuh. This is a combination of Adho Mukha Svanasana and Balasana. Therefore, Uttara Shishoshna can be considered a metaphor for either of these two asanas. Another very common name for this asana is Hriday Mudra. Uttana Shishuotsana is a much easier and less complicated version of the front twist performance that almost everyone should practice in their yoga sessions.

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How to do Uttana Shishosana (Extended Puppy Pose) and What are its Benefits
चाइल्ड ऩॊज़ औय डाउनवडड-फ
़े ससिंग डॉग क
़े फीच एक क्रॉस , एक्सटेंड़ेड ऩप्पी ऩॊज़ यीढ़ कॊ लंफा कयता है औय भन
कॊ शांत कयता है।
क
ै से करें उत्ताना शििुनाना (एक्सटेंडेड पप्पी पॊज़) और क्या हैं इसक
े फायदे
संस्क
ृ त भें उत्ताना सशशुनाश: उताना - ववस्तारयत मा तीव्र, सशशॊ - वऩल्ला, आसन - भुद्रा: उच्चायण क
़े रूऩ भें oot-
AHN-ah shee-shah-SAH-nuh वकमा गमा। मह आसन अधॊ भुखा स्वानासन का एक संमॊजन है सजस़े डाउनटाउन-
प
़े ससिंग डॉग आसन क
़े रूऩ भें बी जाना जाता है औय फालासन कॊ फाल भुद्रा क
़े रूऩ भें बी जाना जाता है। इससलए,
उत्तया सशशॊष्ण कॊ इन दॊनों भें स़े वकसी बी आसन क
़े सलए एक रूऩक भाना जा सकता है। इस आसन का एक औय
फरृत ही साभान्य नाभ है हृदम भुद्रा। उत्ताना सशशुॊत्सना साभऩे भॊड़ प्रदशडन का एक फरृत आसान औय कभ जवटल
संस्कयण है जॊ लगबग सबी कॊ अऩऩे मॊग सत्रों भें अभ्यास कयना चाहहए। इस आसन का ननमनभत अभ्यास भन औय
शयीय कॊ शांत कयता है
1. इस आसन कॊ करने से पहले आपकॊ यह पता हॊना चाहहए
इस आसन का शुरू कयऩे स़े ऩहल़े आऩ अऩऩे ऩ़ेट औय आंतों कॊ खाली यखना सुननश्चित कयल़े मा आसन कॊ कयऩे स़े
कभ स़े कभ चाय स़े छह घंट़े ऩहल़े अऩना बॊजन कयें तावक आऩका बॊजन ऩच जाए औय अभ्यास क
़े दोयान खचड कयऩे
क
़े सलए ऩमाडप्त ऊजाड हॊ। सुफह सफस़े ऩहल़े मॊग का अभ्यास कयना सफस़े अच्छा है। ल़ेवकन अगय आऩ मह सुफह नहीं
कय सकत़े हैं तॊ शाभ कॊ इसका अभ्यास कयना ठीक है।
स्तर: शुरुआती
िैली: यीढ़
अवधि: 60 स़ेक
ं ड तक
पुनरावृत्तत्त: कॊई नहीं
स्ट्रेच: यीढ़, क
ं ध़े
मजबूती: ऩैय, ग्लुट़ेस, ऩीठ
2. क
ै से करें उत्ताना शििुनाना (एक्सटेंडेड पप्पी पॊज़)
 एक ट़ेफलटॉऩ स्थितत भें जाओ, अथाडत; सबी चाय अंगों ऩय। आऩक
़े क
ू ल्हों कॊ आऩक
़े घुटनों ऩय खड़ा वकमा जाना
चाहहए औय आऩक
़े क
ं धों कॊ आऩक
़े घुटनों ऩय आयाभ कयना चाहहए। अऩऩे ऩैयों कॊ चटाई ऩय भजफूती स़े दफाएं
औय अऩऩे ऩैय की उंगसलमों कॊ सीधी हदशा भें यखें। सुननश्चित कयें वक आऩक
़े ऩैय एक दूसय़े क
़े सभानांतय हैं औय
आऩक
़े क
ू ल्हों की चोड़ाई अलग है।
 सााँस छॊड़त़े सभम, अऩऩे हाथों कॊ अऩऩे साभऩे यखें। अफ अऩऩे सीऩे कॊ धीय़े-धीय़े चटाई ऩय अऩऩे भाथ़े कॊ
छ
ु ड़ात़े रृए पशड की ओय वऩघलऩे दें।
 अऩनी उंगसलमों कॊ इस तयह स़े प
ै लाएं वक आऩक
़े अंगूठ़े औय तजडनी कॊ पशड ऩय भजफूती स़े दफामा जाए। अफ
अऩऩे दॊनों हाथों की हथ़ेसलमों भें ननचॊड़कय अऩनी हथ़ेसलमों कॊ सवक्रम कयें।
 अऩऩे ऊऩयी फांहों कॊ अऩऩे कानों स़े दूय फाहयी हदशा भें यॊल कयें तावक आऩक
़े क
ं ध़े चोड़़े हॊ जाएं। आऩकॊ अऩऩे
ट्राइस़ेप्स कॊ नीच़े की हदशा भें चटाई की तयप इस तयह स़े लऩ़ेटत़े रृए भहसूस कयना चाहहए वक आऩका
फाइस़ेप्स छत की ओय हॊ।
 सुननश्चित कयें वक आऩकी बुजाएाँ इस आसन क
़े द्वाया सवक्रम यहें औय आऩकी कॊहनी चटाई स़े थॊड़ी ऊऩय हॊ।
 अगल़े सााँस क
़े साथ, आऩ अऩऩे क
ू ल्हों क
़े सलए ऊऩय की ओय ऩरृंचकय खखिंचाव कॊ गहया कय सकत़े हैं औय ऩीछ़े
की ओय दीवाय जॊ आऩक
़े ऩीछ़े है। इस फीच आऩ अऩनी छाती कॊ पशड स़े छ
ू ऩे की अनुभतत बी द़े सकत़े हैं।
 अऩनी यीढ़ कॊ सहाया द़ेऩे क
़े सलए अऩनी साभऩे की ऩससलमों कॊ धीय़े स़े गल़े लगाएं औय ऩीठ क
़े ननचल़े हहस्स़े
कॊ टकयाऩे स़े यॊक
ें ।
 गहयी सांस ल़ेत़े रृए कयीफ 5-7 सांसों तक स्ट्ट्ऱेच कॊ ऩकड़ें।
 ट़ेफलटॉऩ स्थितत भें वाऩस आम़े औय हपय एक सीधी स्थितत भें खड़़े हॊकय रयलीज कयें।
3. साविाधनयाां और अांतर्विरॊि
महद आऩक
़े घुटऩे भें चॊट मा ऩैय भें कॊई चॊट है तॊ इस मॊग भुद्रा कॊ कयना उसचत नहीं है। अगल़े स्तय ऩय जाऩे क
़े
सलए आऩकॊ ऩहल़े इस मॊग भुद्रा कॊ कयना हॊगा। महद आऩ इस भुद्रा क
़े ननमनभत अभ्यास ऩय बयॊसा कयत़े हैं औय इस़े
अऩऩे दैननक मॊग हदनचमाड भें शानभल कयत़े हैं तॊ आऩकॊ अनधकतभ लाब नभल़ेगा। सजतना हॊ सक
़े उतना स्ट्ट्ऱेच कयें औय
ऩुश कयें। महद आऩकॊ कॊई असुववधा भहसूस हॊती है तॊ आग़े फढ़ें औय भुद्रा जायी कयें। इस मॊग आसन कॊ कयऩे स़े
ऩहल़े एक अनुबवी मॊग सशक्षक स़े सलाह लें, जॊ मॊग स़े संफद्ध है।
4. िुरुआत क
े र्टप्स
महद आऩ एक शुरुआती हैं तॊ आऩक
़े सलए इस मॊग आसन कॊ सही तयीक
़े स़े कयना भुश्चिल हॊ सकता है। मह वटऩ
भददगाय हॊ सकती है। अऩऩे घुटनों औय ऩीठ क
़े ननचल़े हहस्स़े कॊ सहाया द़ेत़े रृए लंफ़े सभम तक इस भुद्रा भें फऩे यहना
माद यखें। मह सीखऩे क
़े सलए सलाह दी जाती है वक इस आसन क
़े फ़ेहतय प्रदशडन क
़े सलए फछड़ों औय जांघों क
़े फीच भें
एक लुढ़का रृआ क
ं फल मा एक आयाभदामक तवकमा यखा जाए।
5. एडवाांस्ट्ड पॊज़ वहरएिन्स
 महद आऩ इस आसन कॊ एक आयाभ की भुद्रा क
़े रूऩ भें भानना चाहत़े हैं, तॊ अततरयक्त क
ं फल कॊ घुटऩे औय
छाती ऩय यखऩे स़े ऩूय़े शयीय कॊ आयाभ नभल़ेगा।
 आऩ इस आसन का अभ्यास बफस्तय ऩय कय सकत़े हैं। महद आऩ पशड मा चटाई ऩय क
ं धों औय छाती कॊ खॊलऩे
भें सक्षभ नहीं हैं।
 क
ं फल मा मॊग ब्लॉक क
़े साथ अऩनी फाहों औय च़ेहय़े क
़े सहाय़े इस आसन कॊ कयऩे स़े आऩकी गदडन ऩय
अवांनछत खखिंचाव कभ हॊगा।
 अगय स्ट्ट्ऱेसचिंग कयत़े सभम आऩकी ऩीठ क
़े ननचल़े हहस्स़े भें ददड हॊता है, तॊ आऩ अऩनी फाहों की स्ट्ट्ऱेसचिंग कॊ कभ
कय सकत़े हैं औय अऩऩे शयीय कॊ आयाभ स़े घुभा सकत़े हैं।
 मह आसन सजतना लंफा हॊगा, आऩकॊ उतना अनधक लाब नभल़ेगा, ल़ेवकन आऩक
़े क
ं धों औय फाहों क
़े लचील़ेऩन
क
़े आधाय ऩय आऩ इस़े आयाभ स़े ऩकड़ सकत़े हैं।
 अऩऩे ऩैयों औय जांघों मा महां तक वक मॊग ब्लॉकों क
़े फीच फॊल्ट लगाऩे स़े आऩक
़े शयीय क
़े संय़ेखण कॊ सही
कयऩे भें भदद नभल़ेगी औय आऩकॊ लंफ़े सभम तक ऩकड़ भें यख़ेगा।
 ववस्तारयत वऩल्ला भुद्रा - उत्ताना सशशुनासन आऩकी गदडन की स्थितत क
़े कायण ससय भें क
ु छ असुववधा ऩैदा कय
सकता है। इससलए, इस आसन स़े खुद कॊ भुक्त कयऩे क
़े सभम, आऩकॊ अऩऩे क
ं ध़े कॊ भुक्त कयत़े सभम धीय़े
औय धीभी गतत स़े कदभ उठाऩे की जरूयत है औय अऩनी छाती कॊ नयभ छॊड़ दें।
6. उत्ताना शििुनाना (एक्सटेंडेड पप्पी पॊज़) क
े लाभ
 इस मॊग आसन का ननमनभत रूऩ स़े अभ्यास कयऩे क
़े सवोत्तभ लाबों भें स़े क
ु छ हैं:
 मह आऩकी यीढ़ औय क
ं धों कॊ खींचऩे भें भदद कयता है।
 मह शयीय कॊ भजफूत फनाऩे भें बी भदद कयता है।
 आऩकी यीढ़ लचीली औय भजफूत हॊ जाती है।
 तनाव, तनाव औय अननद्रा क
़े लक्षण लगबग गामफ हॊ जात़े हैं।
 आऩक
़े क
ू ल्ह़े, ऊऩयी ऩीठ, औय हाथ भजफूत औय खखिंच़े रृए हॊ जात़े हैं।
 आऩका भन अऩऩे ननमनभत अभ्यास क
़े साथ फरृत आवश्यक शांत का एक स्तय प्राप्त कयता है।
7. प्रारांधभक पॊज़
अधॊभुख श्वानासन
वीयासन
8. फॉल-अप पॊज़
फालासन
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How to do uttana shishosana (extended puppy pose) and what are its benefits

  • 1. How to do Uttana Shishosana (Extended Puppy Pose) and What are its Benefits चाइल्ड ऩॊज़ औय डाउनवडड-फ ़े ससिंग डॉग क ़े फीच एक क्रॉस , एक्सटेंड़ेड ऩप्पी ऩॊज़ यीढ़ कॊ लंफा कयता है औय भन कॊ शांत कयता है। क ै से करें उत्ताना शििुनाना (एक्सटेंडेड पप्पी पॊज़) और क्या हैं इसक े फायदे संस्क ृ त भें उत्ताना सशशुनाश: उताना - ववस्तारयत मा तीव्र, सशशॊ - वऩल्ला, आसन - भुद्रा: उच्चायण क ़े रूऩ भें oot- AHN-ah shee-shah-SAH-nuh वकमा गमा। मह आसन अधॊ भुखा स्वानासन का एक संमॊजन है सजस़े डाउनटाउन- प ़े ससिंग डॉग आसन क ़े रूऩ भें बी जाना जाता है औय फालासन कॊ फाल भुद्रा क ़े रूऩ भें बी जाना जाता है। इससलए, उत्तया सशशॊष्ण कॊ इन दॊनों भें स़े वकसी बी आसन क ़े सलए एक रूऩक भाना जा सकता है। इस आसन का एक औय फरृत ही साभान्य नाभ है हृदम भुद्रा। उत्ताना सशशुॊत्सना साभऩे भॊड़ प्रदशडन का एक फरृत आसान औय कभ जवटल संस्कयण है जॊ लगबग सबी कॊ अऩऩे मॊग सत्रों भें अभ्यास कयना चाहहए। इस आसन का ननमनभत अभ्यास भन औय शयीय कॊ शांत कयता है 1. इस आसन कॊ करने से पहले आपकॊ यह पता हॊना चाहहए इस आसन का शुरू कयऩे स़े ऩहल़े आऩ अऩऩे ऩ़ेट औय आंतों कॊ खाली यखना सुननश्चित कयल़े मा आसन कॊ कयऩे स़े कभ स़े कभ चाय स़े छह घंट़े ऩहल़े अऩना बॊजन कयें तावक आऩका बॊजन ऩच जाए औय अभ्यास क ़े दोयान खचड कयऩे क ़े सलए ऩमाडप्त ऊजाड हॊ। सुफह सफस़े ऩहल़े मॊग का अभ्यास कयना सफस़े अच्छा है। ल़ेवकन अगय आऩ मह सुफह नहीं कय सकत़े हैं तॊ शाभ कॊ इसका अभ्यास कयना ठीक है। स्तर: शुरुआती िैली: यीढ़ अवधि: 60 स़ेक ं ड तक पुनरावृत्तत्त: कॊई नहीं स्ट्रेच: यीढ़, क ं ध़े मजबूती: ऩैय, ग्लुट़ेस, ऩीठ 2. क ै से करें उत्ताना शििुनाना (एक्सटेंडेड पप्पी पॊज़)  एक ट़ेफलटॉऩ स्थितत भें जाओ, अथाडत; सबी चाय अंगों ऩय। आऩक ़े क ू ल्हों कॊ आऩक ़े घुटनों ऩय खड़ा वकमा जाना चाहहए औय आऩक ़े क ं धों कॊ आऩक ़े घुटनों ऩय आयाभ कयना चाहहए। अऩऩे ऩैयों कॊ चटाई ऩय भजफूती स़े दफाएं औय अऩऩे ऩैय की उंगसलमों कॊ सीधी हदशा भें यखें। सुननश्चित कयें वक आऩक ़े ऩैय एक दूसय़े क ़े सभानांतय हैं औय आऩक ़े क ू ल्हों की चोड़ाई अलग है।  सााँस छॊड़त़े सभम, अऩऩे हाथों कॊ अऩऩे साभऩे यखें। अफ अऩऩे सीऩे कॊ धीय़े-धीय़े चटाई ऩय अऩऩे भाथ़े कॊ छ ु ड़ात़े रृए पशड की ओय वऩघलऩे दें।
  • 2.  अऩनी उंगसलमों कॊ इस तयह स़े प ै लाएं वक आऩक ़े अंगूठ़े औय तजडनी कॊ पशड ऩय भजफूती स़े दफामा जाए। अफ अऩऩे दॊनों हाथों की हथ़ेसलमों भें ननचॊड़कय अऩनी हथ़ेसलमों कॊ सवक्रम कयें।  अऩऩे ऊऩयी फांहों कॊ अऩऩे कानों स़े दूय फाहयी हदशा भें यॊल कयें तावक आऩक ़े क ं ध़े चोड़़े हॊ जाएं। आऩकॊ अऩऩे ट्राइस़ेप्स कॊ नीच़े की हदशा भें चटाई की तयप इस तयह स़े लऩ़ेटत़े रृए भहसूस कयना चाहहए वक आऩका फाइस़ेप्स छत की ओय हॊ।  सुननश्चित कयें वक आऩकी बुजाएाँ इस आसन क ़े द्वाया सवक्रम यहें औय आऩकी कॊहनी चटाई स़े थॊड़ी ऊऩय हॊ।  अगल़े सााँस क ़े साथ, आऩ अऩऩे क ू ल्हों क ़े सलए ऊऩय की ओय ऩरृंचकय खखिंचाव कॊ गहया कय सकत़े हैं औय ऩीछ़े की ओय दीवाय जॊ आऩक ़े ऩीछ़े है। इस फीच आऩ अऩनी छाती कॊ पशड स़े छ ू ऩे की अनुभतत बी द़े सकत़े हैं।  अऩनी यीढ़ कॊ सहाया द़ेऩे क ़े सलए अऩनी साभऩे की ऩससलमों कॊ धीय़े स़े गल़े लगाएं औय ऩीठ क ़े ननचल़े हहस्स़े कॊ टकयाऩे स़े यॊक ें ।  गहयी सांस ल़ेत़े रृए कयीफ 5-7 सांसों तक स्ट्ट्ऱेच कॊ ऩकड़ें।  ट़ेफलटॉऩ स्थितत भें वाऩस आम़े औय हपय एक सीधी स्थितत भें खड़़े हॊकय रयलीज कयें। 3. साविाधनयाां और अांतर्विरॊि महद आऩक ़े घुटऩे भें चॊट मा ऩैय भें कॊई चॊट है तॊ इस मॊग भुद्रा कॊ कयना उसचत नहीं है। अगल़े स्तय ऩय जाऩे क ़े सलए आऩकॊ ऩहल़े इस मॊग भुद्रा कॊ कयना हॊगा। महद आऩ इस भुद्रा क ़े ननमनभत अभ्यास ऩय बयॊसा कयत़े हैं औय इस़े अऩऩे दैननक मॊग हदनचमाड भें शानभल कयत़े हैं तॊ आऩकॊ अनधकतभ लाब नभल़ेगा। सजतना हॊ सक ़े उतना स्ट्ट्ऱेच कयें औय ऩुश कयें। महद आऩकॊ कॊई असुववधा भहसूस हॊती है तॊ आग़े फढ़ें औय भुद्रा जायी कयें। इस मॊग आसन कॊ कयऩे स़े ऩहल़े एक अनुबवी मॊग सशक्षक स़े सलाह लें, जॊ मॊग स़े संफद्ध है। 4. िुरुआत क े र्टप्स महद आऩ एक शुरुआती हैं तॊ आऩक ़े सलए इस मॊग आसन कॊ सही तयीक ़े स़े कयना भुश्चिल हॊ सकता है। मह वटऩ भददगाय हॊ सकती है। अऩऩे घुटनों औय ऩीठ क ़े ननचल़े हहस्स़े कॊ सहाया द़ेत़े रृए लंफ़े सभम तक इस भुद्रा भें फऩे यहना माद यखें। मह सीखऩे क ़े सलए सलाह दी जाती है वक इस आसन क ़े फ़ेहतय प्रदशडन क ़े सलए फछड़ों औय जांघों क ़े फीच भें एक लुढ़का रृआ क ं फल मा एक आयाभदामक तवकमा यखा जाए। 5. एडवाांस्ट्ड पॊज़ वहरएिन्स  महद आऩ इस आसन कॊ एक आयाभ की भुद्रा क ़े रूऩ भें भानना चाहत़े हैं, तॊ अततरयक्त क ं फल कॊ घुटऩे औय छाती ऩय यखऩे स़े ऩूय़े शयीय कॊ आयाभ नभल़ेगा।  आऩ इस आसन का अभ्यास बफस्तय ऩय कय सकत़े हैं। महद आऩ पशड मा चटाई ऩय क ं धों औय छाती कॊ खॊलऩे भें सक्षभ नहीं हैं।  क ं फल मा मॊग ब्लॉक क ़े साथ अऩनी फाहों औय च़ेहय़े क ़े सहाय़े इस आसन कॊ कयऩे स़े आऩकी गदडन ऩय अवांनछत खखिंचाव कभ हॊगा।  अगय स्ट्ट्ऱेसचिंग कयत़े सभम आऩकी ऩीठ क ़े ननचल़े हहस्स़े भें ददड हॊता है, तॊ आऩ अऩनी फाहों की स्ट्ट्ऱेसचिंग कॊ कभ कय सकत़े हैं औय अऩऩे शयीय कॊ आयाभ स़े घुभा सकत़े हैं।  मह आसन सजतना लंफा हॊगा, आऩकॊ उतना अनधक लाब नभल़ेगा, ल़ेवकन आऩक ़े क ं धों औय फाहों क ़े लचील़ेऩन क ़े आधाय ऩय आऩ इस़े आयाभ स़े ऩकड़ सकत़े हैं।  अऩऩे ऩैयों औय जांघों मा महां तक वक मॊग ब्लॉकों क ़े फीच फॊल्ट लगाऩे स़े आऩक ़े शयीय क ़े संय़ेखण कॊ सही कयऩे भें भदद नभल़ेगी औय आऩकॊ लंफ़े सभम तक ऩकड़ भें यख़ेगा।  ववस्तारयत वऩल्ला भुद्रा - उत्ताना सशशुनासन आऩकी गदडन की स्थितत क ़े कायण ससय भें क ु छ असुववधा ऩैदा कय सकता है। इससलए, इस आसन स़े खुद कॊ भुक्त कयऩे क ़े सभम, आऩकॊ अऩऩे क ं ध़े कॊ भुक्त कयत़े सभम धीय़े औय धीभी गतत स़े कदभ उठाऩे की जरूयत है औय अऩनी छाती कॊ नयभ छॊड़ दें। 6. उत्ताना शििुनाना (एक्सटेंडेड पप्पी पॊज़) क े लाभ  इस मॊग आसन का ननमनभत रूऩ स़े अभ्यास कयऩे क ़े सवोत्तभ लाबों भें स़े क ु छ हैं:
  • 3.  मह आऩकी यीढ़ औय क ं धों कॊ खींचऩे भें भदद कयता है।  मह शयीय कॊ भजफूत फनाऩे भें बी भदद कयता है।  आऩकी यीढ़ लचीली औय भजफूत हॊ जाती है।  तनाव, तनाव औय अननद्रा क ़े लक्षण लगबग गामफ हॊ जात़े हैं।  आऩक ़े क ू ल्ह़े, ऊऩयी ऩीठ, औय हाथ भजफूत औय खखिंच़े रृए हॊ जात़े हैं।  आऩका भन अऩऩे ननमनभत अभ्यास क ़े साथ फरृत आवश्यक शांत का एक स्तय प्राप्त कयता है। 7. प्रारांधभक पॊज़ अधॊभुख श्वानासन वीयासन 8. फॉल-अप पॊज़ फालासन