KneelingBeginner
Extended Child's Pose
Utthita Balasana
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About This Pose
Extended Child's Pose (Utthita Balasana) extends the traditional resting pose by reaching the arms forward on the floor. This extension creates a gentle traction through the spine and opens the shoulders and armpits. The combination of forward reach with the hips sinking back lengthens the entire back body while maintaining the calming, grounding qualities of the basic pose.
Step-by-Step Instructions
- 1
Kneel on mat
- 2
Separate knees hip-width
- 3
Extend arms forward
- 4
Walk hands away
- 5
Lower chest toward floor
- 6
Rest forehead on mat
Alignment Cues
- Breathe into back body
- Reach through fingertips
- Relax shoulders down
- Soften between shoulder blades
Benefits
- Lengthens entire spine
- Opens shoulders and armpits
- Creates spinal traction
- Stretches lats and back
- Calms the mind
- Releases shoulder tension
Modifications
- Use blocks under hands
- Support torso with bolster
Variations
- Thread the needle
- Side stretch
Cautions & Contraindications
Cautions
- Avoid shoulder strain
- Support head if needed
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
spineSecondary Focus
shoulders
Suggested Hold
60 seconds
Tags
kneelingstretchrestorativebeginner
Equipment
yoga mat
