KneelingBeginner
Extended Child's Pose
Utthita Balasana
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About This Pose
Extended Child's Pose (Utthita Balasana) deepens the traditional Child's Pose by reaching the arms forward, creating additional stretch through the shoulders, armpits, and sides of the torso. This variation maintains the calming benefits of the classic pose while adding upper body opening. The extended arm position helps release tension in the shoulders and upper back. Regular practice improves shoulder flexibility while providing deep relaxation.
Step-by-Step Instructions
- 1
Begin in traditional Child's Pose
- 2
Walk hands forward on floor
- 3
Stretch arms fully extended
- 4
Keep hips pressing back toward heels
- 5
Melt chest toward floor
- 6
Breathe into side body expansion
Alignment Cues
- Reach arms forward on mat
- Keep hips drawing back
- Relax forehead to floor
- Breathe into back body
Benefits
- Stretches shoulders and armpits
- Opens sides of torso
- Maintains calming benefits
- Releases upper back tension
- Improves shoulder flexibility
- Deepens relaxation experience
Modifications
- Place block under chest
Variations
- Side stretch variation
Cautions & Contraindications
Cautions
- Avoid shoulder strain
Avoid this pose if you have:
- Shoulder injuries
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
60 seconds
Tags
kneelingrestorativestretch
Equipment
yoga mat
