Extended Child’s Pose (Utthita Balasana)
Extended Child’s Pose, or Utthita Balasana, is one of yoga’s most grounding and restorative shapes. Often used to rest between sequences, it’s far more than a “pause button” — it’s a purposeful posture that can realign the spine, reduce stress, and reconnect breath and body.
Benefits of Extended Child’s Pose
Stretches the spine and relieves compression in the lower back
Lengthens the shoulders and lats, which often hold tension from daily postural strain
Calms the nervous system, activating the parasympathetic (rest & digest) response
Supports diaphragmatic breathing, which reduces anxiety and regulates mood
Encourages mental clarity, reducing racing thoughts and overwhelm
Safe for most bodies, especially when bolstered for comfort
How to Practice
Come to kneeling with knees apart and big toes touching.
Walk your hands forward and extend your arms long.
Lower your forehead to the mat or a block.
Soften your elbows and let your chest melt downward.
Breathe deeply into the back ribs and belly.
Modifications & Tips
Use a bolster or block under the chest or forehead if your hips don’t reach the heels.
Place a folded blanket behind the knees for more comfort.
If shoulders are tight, widen the arms or rest elbows on blocks.
Avoid if experiencing knee injury or severe hip discomfort.
When to Use It
As a recovery pose between stronger sequences
Before bed to wind down the nervous system
During breathwork or meditation, especially when you need grounding
Post-exercise to gently stretch the spine and hips
At your desk: Take 60 seconds to do this near a chair or couch toreset your posture
Final Thoughts
Extended Child’s Pose is a subtle powerhouse. It reminds us that rest is productive, that pausing is purposeful, and that connection starts with slowing down. This pose isn’t about flexibility — it’s about coming home to yourself.
