Extended Child's Pose

How to

1. Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips, in a tabletop position.
2. On an exhale, gently lower your hips back towards your heels, extending your arms forward along the mat.
3. Spread your fingers wide and press your palms into the mat, lengthening from the wrists to the shoulders.
4. Allow your forehead to rest gently on the mat, or if needed, use a block to support your head.
5. Keep your toes together and allow your knees to be as wide as comfortable, ideally slightly wider than hip-width apart.
6. Focus on your breath, allowing it to be deep and steady, feeling the expansion in your lower back and ribcage with each inhale.
7. Direct your gaze softly towards your fingertips, maintaining a gentle drishti.
8. To exit, gently walk your hands back towards your body and lift your torso to return to a kneeling position.

Benefits

• Stretches the lower back, hips, and thighs, promoting flexibility.
• Relieves tension in the back and shoulders, aiding in stress reduction.
• Calms the mind and promotes relaxation, supporting mental clarity.
• Encourages diaphragmatic breathing, enhancing lung capacity and oxygenation.
• Provides a gentle massage to the internal organs, aiding in digestion.

What next

• Watch practice videos
• Practice — Move
• Find a teacher