featured, Postures, Uncategorized, Well-being, Yoga, Yoga Postures

Extended Child’s Pose: Foundation Yoga Pose Series


Level 1: Beginner


  • Lengthens and stretches the spine, shoulders and arms.
  • Relieves tension in the lumbosacral spine and pelvis.
  • Gently stretches the groin, thighs, ankles and dorsal aspects of the feet.
  • Helps to reduce stress and anxiety, can help to aid sleep.
  • Promotes rest and relaxation- is restorative.

Contraindications/Cautions (consult your physician):

  • If you have any shoulder injuries or experience any discomfort in Extended Child’s Pose, try simple Child’s Pose* instead
  • Inflammation/injuries of above mentioned joints.
  • Pregnancy- widen the knees so that they don’t touch the belly, avoid any compression.

1). Start from a comfortable kneeling position with feet, ankles and knees together underneath you.

2). Keeping the big toes touching, widen the knees apart to the width of the yoga mat.

3). Inhale and lengthen through the spine, whilst keeping the lower body grounded.

4). Exhale and gently lower the torso to the mat in-between the knees, whilst walking the hands out towards the front of the mat, and straightening them above the head.

5). Lower the forehead to the ground, and relax down into the mat. Breathe. Stay for a few seconds or a couple of minutes.

Uttitha Balasana
Relax the forehead down to the ground, close the eyes, and breathe.

6). When you are ready to come out of the posture, inhale and gently walk the hands back towards the legs, gently activate the back to come upright. Exhale and bring the knees back together, release the posture.


  • If you are unable to lower the forehead to the ground, you can either place a bolster between the knees and relax down on to that (have as much height as you need to relax forward and downwards), or bring the hands under you and rest your forehead on stacked fists.
  • This is a lovely posture to return to at any point during a yoga class if you feel tired or are in need of a little break.
  • If you are feeling stressed or overwhelmed at work, and have a private space, take Extended Child’s pose and breathe deeply in and out through the nose to gain some calm and composure. Al

* If the shoulders are sore, instead of extending the arms forward, place them down alongside the legs palms facing up. Keep the knees together for classic Child’s Pose/Balasana, and lower the belly down on to the tops of the knees.

Child’s Pose (Balasana)

Child's pose/Balasana
Lower the forehead down whilst keeping the knees together, and the arms back alongside the body.


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