Back to

Library

Appears in642 Workouts*

Wide Child Prasaritum Balasana Pose

Stretch your back and hips with Wide Child's Pose! A gentle, relaxing stretch for all levels.

Ms. Grey

JustGains_XX

@JustGains_XX

Optional Equipment

Yoga Mat thumbnail

Yoga Mat

Muscle Groups

Primary

Secondary

Related Exercises

Bow Pose thumbnail thumbnail

Shift Back Child Pose thumbnail thumbnail

Shift Back Child Pose

Child Pose Arms-To-The-Side thumbnail thumbnail

Child Pose Arms-To-The-Side

Cobra Pose with Wide Leg thumbnail thumbnail

Cobra Pose with Wide Leg

Cobra to Child Pose thumbnail thumbnail

Cobra to Child Pose

Instructions

Wide Child's Pose (Prasarita Balasana)

Positioning:

Start Position: Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees should be under your hips.
Knees Wide: Gradually spread your knees apart wider than hip-width, allowing your hips to sink back towards your heels.

Movement:

Extend Arms: Inhale and extend your arms forward on the mat, reaching as far as you can while keeping your palms flat on the ground.
Lower the Chest: Exhale as you lower your chest towards the mat, feeling a stretch in your back and sides. Your forehead can rest on the ground or on your folded arms for comfort.
Hold the Position: Breathe deeply and hold the pose for 30 seconds to 1 minute. Focus on relaxing your neck, shoulders, and back.
Return to Start: To come out of the pose, gently walk your hands back towards you and rise back into the tabletop position.

Tips:

Keep your hips aligned as you sink back; avoid collapsing side to side.
If your forehead doesn't reach the ground, you can use a cushion or block for support.
Listen to your body and adjust the depth of the pose to your comfort level.