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Yoga Poses Guide
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Extended Child's Pose

Utthita Balasana

oo-tee-tah bah-LAH-sah-nah
Extended Child's Pose
Pose categories
Primary body parts engaged
Muscle Groups
Stretches hips, spine and knees
Brings fresh blood to brain
Calms mind, relieves stress

How to perform extended child's pose

  1. Sit on your heels. Bring your feet together and knees hip-width apart.
  2. Bend forward with an exhale and rest your torso between your thighs. Relax your tailbone toward your feet.
  3. Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.
  4. Hold the pose and take slow, deep breaths.
  5. 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.
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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!

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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