Uttana Shishosana Posture

The word “uttana” is derived from a Sanskrit word meaning “intense” or “extended”, “shisho” meaning “puppy” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Sit in vajrasana.
  • Now come on your palms and knees, your back forming the table top.
  • Your shoulders exactly above your wrists and hips above your knees.
  • Bend your elbows place them on the mat, rest your arms on the mat.
  • Place your chest and chin on the mat.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Lift your chest up, elbows off the mat.
  • Now sit on your heels and relax in vajrasana.


  • It helps in stretching your spine and shoulders.
  • It helps in relieving your stress, anxiety.
  • It helps in relieving insomnia.
  • It helps in fortifying the body.


Knee injuries, Severe low back pain.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert