Step by Step Guide

  1. Begin in a tabletop position on your hands and knees.
  2. Gradually widen your knees towards the edges of your mat.
  3. Inhale deeply through your nose, engaging your core.
  4. Exhale slowly as you sit back towards your heels, allowing your torso to settle between your thighs.
  5. Extend your arms forward, reaching them out in front of you.
  6. If comfortable, lower your chest towards the mat, allowing your forehead to rest on the floor.
  7. Relax your arms, shoulders, and forehead, surrendering to the stretch.
  8. Let your hips sink towards your heels, feeling a gentle stretch along your back and hips.
  9. Inhale deeply through your nose, feeling your ribcage expand.
  10. Exhale slowly through your mouth or nose, releasing tension and softening into the pose.
  11. Continue with slow, steady breaths, using each exhale to relax further into the stretch.

Benefits of Wide-Knee Child’s Pose (Yin Extended Balasana)

  1. Hip and Lower Back Release: Wide-Knee Child’s Pose provides a deep stretch to the hips, lower back, and thighs.
  2. Spinal Decompression: The forward fold promotes a gentle release and decompression along the spine.
  3. Calming and Relaxing: The pose has a calming effect on the nervous system, promoting relaxation.
  4. Inner Thigh Stretch: The wide-knee position targets the inner thighs, offering a stretch to this area.
  5. Balances Energy: Yin Extended Balasana is grounding and helps balance energy in the body.

Beginner Tips:

  1. Use Props: Place a cushion or folded blanket under your hips for added support.
  2. Modify Arm Position: If reaching forward is challenging, rest your arms by your sides or use props for support.
  3. Hold Wide-Knee Child’s Pose for 3 to 5 minutes, allowing time for the stretch to deepen.
  4. To release the pose, engage your core, walk your hands back towards your body, and return to a seated position.