Extended puppy pose - Uttana Shishosana

Extended puppy pose is an asana that provides a great stretch to the arms, shoulders and shoulder blades. Below are two alternatives which you can try and see which one your body prefers.
 

1. Start on your all fours, so comfortably on your hands and knees.
2. Inhale and gently stretch out your arms by walking the hands forward, bringing your chest closer to the floor
3. Exhale and release chest towards the floor, bringing your chin or forehead to the mat and pushing your booty up without moving the legs

Alternative option using two yoga blocks

1. Start on your all fours, so comfortably on your hands and knees.
2. Inhale and elongate the spine, exhale and gently stretch forward towards the two blocks
3. Inhale and bend your elbows and place them comfortably onto the two blocks bringing your chest closer to the floor
4. Exhale and release chest towards the floor, bringing your chin or forehead to the mat and pushing your booty up without moving the legs

Alternative with extended legs

Restorative option:
Place a bolster or rolled blanket under your arms to provide cushioning and support to the shoulders and chest area
 
Physical benefits:
Stretches the arms, shoulders and shoulder blades
Releases muscular tension from the back
Elongates and stretches the spine
Massages and stretches the digestive system
 
Mental benefits:
Calms the mind
Releases fatigue and NS tension
Helps you to focus within
Deepens the breath
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Any shoulder injuries
Back problems or injury (be mindful of the deep stretch)