Seated Yoga Poses arrow Seated Backbends arrow Extended Dog pose
utthita Svanasana
Level of Difficutly: Basic
Print

Instructions

1. From table pose, inhale and reach the tailbone up towards the ceiling.

2. Exhale and slide the hands forward to lower the forehead straight down to the floor keeping the hips lifted over the knees. Let the chest sink down towards the floor, feeling an arch and stretch in the middle of the back.

3. To deepen the stretch in the arms, shoulders and spine, straighten the arms, lift the elbows off the floor, super glue the palms down and reach back through the hips.

4. Breathe and hold for 4-8 breaths.

5. To release: inhale and bring the palms under the shoulders and press back into table position.

Benefits + Contraindications

Benefits: Extended Dog pose lengthens and realigns the spine and gently stretches the upper back, arms, and shoulders.

Contradictions: Recent or chronic injury to the knees, back, arms or shoulders.

Modifications + Variations

Modifications: Place a folded blanket under the knees to protect them.

Variation: Place the chin on the floor to deeply stretch the neck.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Table, Dog.

Use one or more of the following postures to build a sequence ending after this pose: Cobra, Child, Hero, Table.




Our Sponsor
Yoga for Beginners Book
Our Yoga for Beginners book takes you through the basics of practicing yoga and then teaches you the poses in the context of a yoga practice sequence.
Premium Content
Our premium members have access to deluxe features, detailed yogic information and downloadable MP3s. Check out our Premium Membership Benefits page to find out all of the rewards of joining.
Yogic Wisdom
There are three classes of devotees. The lowest one says, "God is up there," and he points to heaven. The mediocre devotee says that God dwells in the heart as the "Inner Controller." But the highest devotee says: "God alone has become everything. All things that we perceive are so many forms of God."
Sri Ramakrishna

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.
Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.

All contents copyright 2001-2012 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.