Young woman practicing yoga posture extended pose of the child

Utthita Balasana – Extended Pose of the Child

February 10, 2020

oo-tee-tah - bal-AHS-anna

This posture is perfect for all levels. It is the perfect resting posture after cat or downward facing dog.

Utthita Balasana or Extended Pose of the Child gently stretches the muscles of the back, arms, shoulders, bottom, the tops of the feet and the fronts of the shins. It provides a time for the body to rest and recover between stronger postures or during sun salutations. 

It is a nurturing and soothing posture that is suitable for all levels, however if knees are an issue it is worth avoiding this posture and resting on your back, with the knees bent and the soles of the feet on the ground. During pregnancy practise this posture with the knees wide apart to make space for your belly.

how to do Utthita Balasana - Extended Pose of the Child

Begin on all fours in Cat Pose (majaryasana) with your feet pointed so that the tops of the feet are on the ground. Release your bottom onto your heels and relax your upper body towards the floor, rest your forehead to the ground and extend your arms straight ahead softening the forearms to the ground. Breathe slowly and hold for as long as is required.

Focus on breathing slowly and allowing your body and mind to relax.

Another variation of this posture is Balasana which translates to mean pose of the child, this is performed as above but with the arms alongside the body.

This posture features in many Yoga 2 Hear classes including Beginners Yoga Classes and Improvers Yoga Classes.