Child's Pose Stretch

Child's Pose Stretch (or Balasana in Sanskrit) is a relaxing yoga pose that stretches the back, shoulders and hips. This stretch is excellent for relieving tension and stress, and it helps improve flexibility in the spine and open up the hips. It is ideal as a warm-up, relaxation or at the end of a workout.

How to do the Child's Pose Stretch correctly

Here's a step-by-step guide to properly performing the Child's Pose Stretch :

  1. Start on all fours with knees hip-width apart and big toes together.
  2. Lower your hips back toward your heels as you extend your arms forward.
  3. Rest your forehead on the yoga mat and extend your arms fully out in front of you, or let them rest along your body with palms facing up.
  4. Relax your neck and shoulders and let your upper body sink towards the floor.
  5. Hold the stretch for 30-60 seconds and breathe calmly.

Typical mistakes in the Child's Pose Stretch

To get the full benefit of the stretch and avoid injuries, you must be aware of the following mistakes:

  • Tense shoulders : Make sure the shoulders are relaxed and lowered. Let the arms stretch forward or rest along the body for maximum relaxation.
  • Hips rise from the heels : If the hips do not reach the heels, you can place a pillow under the hips for support and comfort.
  • Pressed neck : Make sure the forehead rests relaxed on the floor or on a block to avoid tension in the neck.

Variations and adjustments for the Child's Pose Stretch

Depending on your flexibility and comfort level, try these variations of the Child's Pose Stretch :

  • Wide-Knee Child's Pose : Spread the knees wider than hip width and let the torso sink deeper between the thighs. This gives more room for the upper body and a deeper hip opening.
  • Side Bend in Child's Pose : Move your hands slightly to one side to stretch more on the opposite side of your back, and hold for 20-30 seconds. Repeat to the opposite side.

Rehearsals and recommendations

Hold the stretch for 30-60 seconds and repeat as needed. This exercise can be done daily as part of your warm-up, relaxation or post-workout to loosen up the back and hips.

Breathing during the exercise

Remember to breathe calmly during the entire stretch. Breathe in deeply through your nose and exhale slowly to relax the muscles and deepen the stretch. Use the breath to sink deeper into the pose.

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