Utthita Balasana or Extended Child's pose

Balasana or Child's pose

Utthita Balasana or Child's pose

What's up, guys? today we are going to learn another foundational yoga pose called extended Child's Pose . Balasana, Child's Pose, or Child's Resting Pose is a stooping asana in present-day yoga as exercise. Balasana is a counter asana for different asanas and is generally drilled when Sirsasana.

Let's hop on the mat and learn extended Child's Pose okay. So for extended Child's Pose, we're going to begin on all four tabletop position pressing up and out of the foundation extending through the crown of the head. 

Then I'm going to walk my palms a little bit forward on this one. So I'm walking my palms a little bit out from underneath my shoulders. So in tabletop, we're directly underneath stacked. Now permission to move them forward okay so palms going forward now I'm going to take my two big toes and I'm going to bring those two big toes ease together letting them kiss together.

 I'm going to press into my palms and widen my knees so right knee comes to the outer edge of the mat. The left knee comes to the outer edge of the mat and I'm in this awkward position but I'm about to send it back into extended Child's pose, so I inhale look forward and exhale send it back. I'm going to send my sit bones back to kiss my heels.

 I may adjust my palms here creating space in the side body here nice and long in the side body and then because this is extended Child's Pose I'm going to keep my arms extended out in front of me. So I inhale reach exhale send the sit bones back to kiss the feet or the heels and then finally I'll inhale and again extend to the crown of the head and exhale begin to melt. It all the way down letting my elbows relax letting my forehead come to kiss the mat and letting my heart really release towards zero.

 I can take a second here to rock the hips a little side to side. I can take a second to actively reach my fingertips towards the front edge of the mat and then exhale melt the heat down a couple of action points here. I still can keep the tops of the shoulders externally rotating away from the ears so for instance then I don't get caught in my relaxation pose or my resting pose.

 I keep this action of lots of space between the ears and shoulders drawing away from the ears, you're going so that when I'm resting here in maintaining a nice space between the ears and the shoulders. Now if you practice this posture and you're like my sit bones are nowhere near my heels is okay it takes time right every posture is taking time so just fill it out.

You may only get to hear the forehead may not come to the mat the sit bones may not come all the way to the heels but give it time right you can rock a little back and forth and once you come into your posture your extended Child's Pose imagine filling the skin of the back with air as you breathe in and then imagine drawing your sit bones down to kiss the soles of your feet as you breathe out. So we're really getting our money's worth herein this extended Child's Pose we're inhaling stilling stretching the skin of the back with air and on the exhale.

 We're seeing if we can create a longer line in the spine sending those sit bones back to kiss the soles of the feet so in your mind's eye you can see the crown of the head from the tip of the tailbone nice and long as we take 5 to 10 breaths here in extended Child's Pose hearts melting to the earth's shoulders relaxing releasing. this is a great posture to practice when you first wake up in the morning or before you go to bed this is also an excellent posture to take with you into public classes.

 So if you're ever are feeling like you're compromising the breath or if you just need a rest if you're in a more active class then you kind of bargain for or are you're feeling a little more fatigued than energized and you're in a public class this is a great pose to just take a breath check-in cool off the body definitely more of a resting posture. Some teachers call this pose best friend pose BFP. Best friend pose super cheesy but it is sweet and if you go to public class, sometimes it does become your best friend.

You're like okay just need one second before we go to down for the tenth time to take a rest to be with the breath here hearts to earth. I think it's a really beautiful posture to pranayama kind of just bowing to the earth, bowing to the beloved , bowing to that which is greater than ourselves.

 I think that's really beautiful so extended Child's Pose that was I just want to say that if this pose does not feel like your best friend right away to stick with it. I support you give it a little time in space and before long I hope that it feels good for you. The breath man so powerful and creating a nice resting posture out of extended Child's Pose.

Benefits of Child's Pose:

Child's Pose helps to stretch the youngster's Pose extends the hips, thighs, and lower legs while diminishing pressure and weariness, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.

So give it a try let me know what you think to leave questions comments in the comment box below and I will see you next time namaste.


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