KneelingBeginner
Wide-Knee Rest Pose
Wide Knee Balasana
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About This Pose
Wide-Knee Rest Pose (Child's Pose variation) brings the knees wide while maintaining the restful, folded position. This modification opens the hips and allows the torso to sink between the thighs, creating space for the belly and chest. It's particularly beneficial for those with tight hips who find traditional Child's Pose restrictive.
Step-by-Step Instructions
- 1
Begin in tabletop position
- 2
Bring your big toes together
- 3
Widen your knees toward the edges of the mat
- 4
Lower your hips back toward your heels
- 5
Walk your hands forward and lower your torso
- 6
Rest your forehead on the mat or a block
- 7
Relax completely for 1-5 minutes
Alignment Cues
- Let the belly drop between the thighs
- Keep the neck long and relaxed
- Allow the hips to settle naturally
- Breathe deeply into the back body
Benefits
- Opens hips gently
- Creates torso space
- Promotes relaxation
- Accommodates tight hips
- Releases lower back
- Deeply restorative
Modifications
- Place a bolster under the torso
- Use a blanket under the knees
Variations
- Arms alongside body for more release
Cautions & Contraindications
Cautions
- Support the knees if sensitive
- Don't force the hip opening
Avoid this pose if you have:
- Knee pain
- Hip injury
Quick Facts
Primary Focus
hipsSecondary Focus
spineshoulders
Suggested Hold
120 seconds
Tags
restorativehipsrestrelaxation
Equipment
yoga matbolster (optional)
