This is a nice little spine stretch that will feel great before or after some of our stronger backbends. 

Come on to all fours, with the hands ever so slightly in from of the shoulders and the hips above your knees. 

Walk your hands a little further forward. 

Inhale and as you exhale move your buttocks backwards towards your heels but keep the hips high and then drop your forehead down towards the floor, between your arms. Allow the neck to relax. 

To feel a really long stretch in the spine, press the hands down and stretch through the arms whilst pulling the hips back towards your heels. Do not bring the elbows to the mat. Feel the chest opening. 

Hold for 3-5 breaths and then release the buttocks down to the heels. 

To counter pose come down into child's pose but take the hands around the feet holding on to the heels. 

Place the crown of the head to your mat and gently rock forwards stretching the spine out in the opposite direct creating some traction through the arms between the shoulders and the feet. 

Hold for 3-5 breaths. 

Finally come into a relaxed childs pose to rest. 

Posture : Extended Puppy Pose 

Sanskrit name : Uttana Shishosana 

Benefits

*Stretches chest and makes room for the lungs to expand. 

*Stretches the spine and shoulders *opens the heart and can help with people suffering from anxiety and fatigue and depression. 

Avoid if : You have knee or shoulder injury. 

Beginners Tip : To hold the pose longer and protect your knees and lower back, you can place a rolled up blanket or towel between your thighs and calves. 

Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.