Sanskrit: Uttana Shishosana
OO-TAH-NAH shee-SHOW-sah-nah
Benefits
Stretches spine and shoulders
Relieves gas and bloating
Calms mind
Standard Cues
Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips.
Slowly walk your hands forward with an exhale, keeping your hips over your knees.
Sink your chest toward the floor and if possible, rest your forehead on the floor.
Hold the pose and take slow, deep breaths. Walk your hands toward you with an inhale to return to all fours.
Modification
Place a folded blanket under your knees.
Short Cues and options
Keep hips over knees
Hands shoulder distance wide
Knees hip distance wide
Release chest toward floor
Precautionary Warnings
Avoid this pose if you have knee injury.