Extended Child's PoseSave PDF
Utthita Balasana
oo-tee-tah bah-LAH-sah-nah
Stretches hips, spine and knees
Brings fresh blood to brain
Calms mind, relieves stress
How to perform Extended Child's Pose
- Sit on your heels. Bring your feet together and knees hip-width apart.
- Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.
- Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale.
Alignment cues
- Release tailbone toward feet
- Rest forehead on floor
- Bring knees hip-width apart
- Draw shoulder blades toward tailbone
Avoid this pose if you have a knee injury.
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
More yoga poses to discover
Extended Child's Pose (Utthita Balasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends category. This asana targets glutes & hip flexors, knees and spine, and also involves lower back, middle back / lats and upper back & lower traps muscles. Extended child's pose brings fresh blood to brain; stretches hips, spine and knees and also calms mind, relieves stress. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
