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Yoga Basics: Child's Pose

Sanskrit Name: Balasana

  • Begin in table pose (hands and knees).

  • Opening knees wide and sit back on your feet. Connect your big toes

  • Extend your arms and stretch from your finger tips to tailbone to lengthen your spine.

  • Sink into the floor and allow your head to rest on the floor ( block or blanket).



  • Calms and steadies the mind

  • Stretches the hips, thighs, ankles and back

  • May release stress and fatigue




1. Child's pose may be done with your knees separated or together. If looking for a lower back stretch keeps the knees together. Separate the knees when looking to stretch the hips.

2. If you cannot sit back on your heels, place a folded between your thighs and calves.

3. Knees wide with forearms on blocks.


Modified child's pose
(The night before my twins were born!)

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