Child's Pose

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Child’s Pose, or Balasana, is a resting and grounding posture that gently stretches the hips, lower back, and shoulders. It has two main variations: Extended Child’s Pose for a deeper stretch and Resting Child’s Pose for maximum relaxation.

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Key Points 

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1. Extended Child’s Pose (Utthita Balasana):

• Alignment:
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  • Begin in a tabletop position with knees wide apart (mat-width distance) and big toes touching.
  • Sit your hips back toward your heels as you extend your arms forward on the mat.
  • Let your forehead rest gently on the floor.
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• Engagement:
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  • Actively stretch your fingertips forward to lengthen the spine.
  • Keep your hips sinking down toward your heels for a deep stretch in the hips and lower back.
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• Focus:
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  • Maintain a long spine and relaxed shoulders.
  • Breathe into the sides of your body and lower back to deepen the stretch.
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• Breath:
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  • Inhale to create space, and exhale to soften further into the pose.
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2. Resting Child’s Pose (Balasana):
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• Alignment:
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  • Begin in a tabletop position and bring your knees together.
  • Sit your hips back toward your heels and allow your torso to rest on your thighs.
  • Let your arms relax by your sides, palms facing up, or rest your forehead on the mat.
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• Engagement:
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  • Allow the shoulders, neck, and hips to relax completely.
  • Release any effort—let gravity ground you into the pose.
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• Focus:
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  • Keep the breath slow and steady, focusing on relaxation and releasing tension.
  • Allow your chest and belly to soften into your thighs with each exhale.
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• Breath:
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  • Breathe deeply into your back and sides, encouraging relaxation with each breath.
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Benefits of Both Variations:
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• Gently stretches the hips, thighs, and lower back.
• Calms the mind and relieves stress.
• Lengthens and relaxes the spine.
• Provides a restful transition between poses.