Traditional

Extended Childs Pose

Utthita Balasana

Reach the arms long in front while sitting the hips back toward the heels.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Blanket or bolster optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Extended Childs Pose: Begin in Childs Pose from a kneeling position. Walk the hands farther forward. Lengthen through the arms while sitting the hips back toward the heels. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Extended Childs Pose: Walk the hands back toward the knees. Lift the torso slowly back up to kneeling. Pause in a neutral position for a moment before continuing.