Extended Child Pose - Utthita Balasana

Extended Child Pose - YanvaYoga


Extended Child Pose, also known as Utthita Balasana (oo-tee-tah – bal-AHS-anna), is a gentle and rejuvenating posture that brings a sense of calmness to both the body and mind. The name of this pose originates from Sanskrit, with “utthita” meaning “extended,” “bala” meaning “child,” and “asana” meaning “pose.”
Utthita Balasana serves as a wonderful opportunity to establish a deeper connection with your breath, consciously directing it towards the back of the body and lungs. With each inhalation, the back of the body gently expands, while each exhalation encourages a lengthening of the torso and spine.
This posture offers a soothing and cooling effect, making it particularly beneficial for finding balance and restoring harmony after a challenging asana practice or as a restorative pose. You may choose to direct your gaze downward or inward, promoting introspection during this forward bending posture.
Utthita Balasana is believed to have a calming influence on the muladhara chakra, aiding in grounding the energy in the pelvic region. Furthermore, due to the lowered position of the head, it is said to pacify the vata energy within the body.

Step-by-Step Instructions

Step 1
Assume a kneeling position on the floor, ensuring that your big toes are touching.
Step 2
Gently sit back on your heels and create a separation between your knees, keeping them hip-width apart.
Step 3
Gradually lower your head down and allow it to rest on the floor in front of you.
Step 4
Find a comfortable position to extend your arms in front of you. For a soothing stretch in your back, slowly walk your fingers forward.
Step 5
Relax and focus on your breath. Feel free to remain in this pose for as long as you desire, embracing a sense of tranquility and calmness.

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.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.