For actress Alia Bhatt, a weekend full of partying and wedding shenanigans at her friends Anushka Ranjan and Aditya Seal’s marriage functions, was followed by a refreshing session of yoga on Monday. The young and beautiful actress began the week by practicing a popular shoulder opening yoga pose – the Extended Puppy Pose or the Uttana Shishosana – with a yoga wheel.
The asana seems perfect for getting rid of stiff shoulders or for stretching the back.
Celebrity yoga trainer Anshuka, who often shares Alia’s yoga diaries on social media, took to Instagram to share pictures of Alia practising the Extended Puppy Pose or the Uttana Shishosana using a yoga wheel. This is not the first time that Alia has used a yoga wheel, and it is quite inspiring to see how she makes the most of it with different poses.
Anshuka captioned Alia’s photos, “Alia Bhatt keeping it strong and aligned in an extended puppy pose using the yoga wheel, opening up the shoulders and the heart. My personal favourite shoulder opener is this variation of the puppy pose. I feel like it’s the deepest yet to get into on the mat. #shoulderopener #yogawheel #uttanashishosana #yogamumbai #mumbaiyoga #puppypose #aliabhatt #anshukayoga.”
Alia is seen placing the front part of her body completely on the yoga mat and raising the back with the help of the yoga wheel. As one Bollywood influencer who makes a mark with her choice of athleisure, Alia’s fashion game during the yoga practice was also on point with a grey tank top, blue tights and a sleek bun to round off the workout look.
A hybrid between the Child Pose and the Downward Facing Dog Pose, Extended Puppy Pose can be practiced in the following steps:
1. Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.
2. As you exhale, move your buttocks halfway back toward your heels. Keep your arms active. Don’t let your elbows touch the ground.
3. Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.
4. Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, and then release your buttocks down onto your heels.
According to experts, this yoga asana especially works to stretch and release tension in the spine, shoulders, upper back, arms, neck and abdominal muscles.
Since this pose involves a slight elevation with the heart just higher than the head, it fosters a sense of calmness in the body, relieving stress and anxiety. For this reason, it is also called the Melting Heart pose.