Extended Child

Extended Child Pose has the same physical and mental health benefits as Child Pose. Like Child Pose, Extended Child Pose is a resting pose.

English Name: Child

Sanskrit Name: Utthita Balasana

Start Position: Child

Instructions:

Step 1.

From Child Pose, extend your arms in front of you with your palms flat on the floor.

Step 2.

Remain in the pose as long as it feels comfortable. Return to Child or Kneeling pose. Repeat if desired.

Physical Benefits:

• Stretches spine, ankles, knees and hips.
• Reduce head, neck and chest pain.
• Opens the low back and hips.

Mental Benefits

• Calms the mind.
• Reduces anxiety and stress.
• Reduces fatigue.

Contraindications:

• Pregnancy (keep knees apart and prevent abdominal pressure.)
• Knee, ankle or hip injury
• Shoulder injury.

Child Pose (Balasana)

Child Pose is a resting pose. You can go into Child Pose at any time; before, during, or after a class.

If an asana does not keel comfortable, like Downward Facing Dog, you can rest by going into Child Pose. If a yoga class is more strenuous than you expected or for your physical condition, spend a few minutes in Child Pose.

You can do Child Pose anytime you feel the need to take a break and calm your mind.

English Name: Child

Sanskrit Name: Balasana

Start Position: Kneeling

Instructions:

Step 1.

From kneeling pose, bend forward from the waist maintaining a straight back.

Step 2.

Touch your forehead to the floor.

Step 3.

Place your arms alongside your body with your palms up.

Step 4.

Remain in the pose as long as it feels comfortable. Return to Kneeling pose. Repeat if desired.

Physical Benefits:

• Stretches spine, ankles, knees and hips.
• Reduce head, neck and chest pain.
• Opens the low back and hips.

Mental Benefits

• Calms the mind.
• Reduces anxiety and stress.
• Reduces fatigue.

Contraindications:

• Pregnancy (keep knees apart and prevent abdominal pressure.)
• Knee, ankle or hip injury