Extended Child Pose - Utthita Balasana

Extended Child Pose - YanvaYoga


Extended Child Pose or Utthita Balasana (oo-tee-tah – bal-AHS-anna) is a restorative, gentle and restful posture which has calming benefits for the body and mind. The name is derived from the Sanskrit utthita, meaning “extended,” bala, meaning “child,” and asana, meaning “pose.”
Utthita Balasana is a good posture to connect more consciously with the breath, and to deliberately breathe into the back of the body and lungs. Every inhalation domes the back of the body upward, and every exhalation lengthens the torso and spine.
It is a cooling and calming posture, particularly good for re-centering after a challenging asana practice, or as a restorative pose. The gaze can be taken down or inward to encourage the introspection of this forward bend.
This posture is said to be calming for the muladhara chakra, and helps to settle the earth energy in the pelvis area. It is also said to calm the vata energy in the body because of the lowered position of the head.

Step-by-Step Instructions

Step 1
Kneel on the floor, touching your big toes together.
Step 2
Sit back on your heels, and separate your knees hip-width apart.
Step 3
Slowly bring your head down, and rest it on the floor in front of you.
Step 4
Comfortably stretch your arms in front of you. For a nice back stretch, walk your fingers forward.
Step 5
Relax and breathe. You can stay in this pose as long as you would like.

Benefits and Contraindications


Stretches the entire length of the spine, including the neck and shoulders, helping to relieve stiffness and improve posture

Stimulate digestion and help relieve bloating

Relieves stress and tension

Improves flexibility

Soothes the nervous system


Knee injuries

High blood pressure

Pregnancy after the first trimester


Ankle injuries

Photo poses in different angles

Modifications and Props for Beginners

  • If you have knee pain or discomfort, you can place a folded blanket or cushion between your thighs and calves, or you can widen your knees slightly to reduce the pressure on your knees.
  • You can place a bolster or cushion under your chest, arms, or forehead to provide support and make the pose more comfortable.
  • If you have shoulder or neck pain, you can place your arms alongside your body, with your palms facing up or down, instead of reaching them forward.
  • You can place a block or two under your forehead to elevate it and provide support for your neck.
  • If you have limited flexibility in your shoulders or arms, you can use a strap to help you reach forward and lengthen your spine.

Useful Tips

  • As you hold the pose, focus on your breath and try to deepen your inhalations and exhalations, which can help you relax and release tension in your body.
  • Remember to listen to your body and only go as far as you feel comfortable in the pose. With practice, you may be able to deepen the stretch and hold the pose for longer periods.

Frequently Asked Questions

Is Extended Child Pose suitable for beginners?

Yes, Extended Child Pose is a gentle yoga pose that is suitable for beginners. It can also be modified by placing a block or bolster under the forehead or chest for added support.

How long should I hold Extended Child Pose?

You can hold Extended Child Pose for 5-10 breaths, or longer if it feels comfortable.

Can Extended Child Pose be modified for pregnancy?

Yes, Extended Child Pose can be modified for pregnancy by placing a blanket or pillow under the hips for added support and avoiding any deep stretching of the belly.

What should I do if I feel discomfort or pain in Extended Child Pose?

If you feel discomfort or pain in Extended Child Pose, come out of the pose slowly and gently. You can modify the pose or skip it altogether if it doesn’t feel comfortable for your body.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.