Extended Child's Pose
Utthita Balasana
About This Pose
Extended Child's Pose (Utthita Balasana) offers a deeper stretch through the shoulders, armpits, and side body compared to the traditional version. By reaching the arms overhead while the hips sink toward the heels, this variation creates length through the entire spine and opens the chest. It's particularly beneficial for those with tight shoulders or upper back tension, and serves as an excellent counterpose after backbends.
Step-by-Step Instructions
- 1
Begin in tabletop position on your hands and knees
- 2
Bring your big toes together and widen your knees mat-width apart
- 3
Walk your hands forward as far as comfortable while keeping hips over knees
- 4
Lower your forehead to the mat as you extend through your fingertips
- 5
Press your palms down and reach your arms long, feeling the stretch through your armpits
- 6
Melt your chest toward the floor while keeping your hips lifted
- 7
Breathe deeply for 8-10 breaths, releasing tension with each exhale
Alignment Cues
- Keep hips stacked directly over knees
- Reach fingertips forward without letting shoulders scrunch to ears
- Relax the neck and let gravity assist the stretch
- Feel equal stretch on both sides of the body
Benefits
- Deeply stretches the shoulders, armpits, and latissimus dorsi
- Lengthens the entire spine from tailbone to crown
- Opens the chest and improves breathing capacity
- Releases chronic tension in the upper back and neck
- Calms the nervous system and reduces anxiety
Modifications
- Blocks under arms
Variations
- Extended rest
Cautions & Contraindications
Cautions
- Reach evenly
- Relax neck
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
