Extended Child's Pose
Utthita Balasana
About This Pose
This variation of Extended Child's Pose emphasizes the full-body stretch from fingertips to tailbone, creating space between each vertebra. The extended arm position actively engages the upper body while the lower body remains relaxed and grounded. This pose is excellent for counterbalancing time spent sitting or hunching over devices, and provides a wonderful reset for both body and mind during practice.
Step-by-Step Instructions
- 1
From all fours, bring your big toes to touch behind you
- 2
Separate your knees wide, creating space for your torso
- 3
Walk your hands forward until your arms are fully extended
- 4
Lower your chest and forehead toward the mat
- 5
Actively press through your palms while drawing your hips back
- 6
Feel the stretch radiating from your fingertips through your spine to your tailbone
- 7
Maintain steady breathing for 8-12 breaths
Alignment Cues
- Distribute weight evenly between both arms
- Keep the neck in neutral alignment with the spine
- Soften the ribcage toward the floor
- Breathe into the back body, expanding the ribs
Benefits
- Creates space between vertebrae for spinal decompression
- Stretches the entire posterior chain from shoulders to hips
- Relieves lower back compression and discomfort
- Opens the shoulders and chest for improved posture
- Provides mental clarity and emotional grounding
Modifications
- Use bolster
Variations
- Extended child
Cautions & Contraindications
Cautions
- Avoid forcing hips
- Support knees
Avoid this pose if you have:
- Knee injury
- Shoulder pain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
