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Extended Childs Pose: Utthita Balasana | Traditional

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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

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.