Child Pose

In this practice

Key teachings

• Gentle stretching for flexibility
• Mindful relaxation
• Body awareness through sensation

Ideal for

• Beginners
• Those seeking relaxation
• Individuals needing a gentle stretch
• Cool-down after exercise

Lesson

Instructions

- [Narrator] Child pose.

Begin in a crawl position with hands palms down and knees on a mat.

Next, slowly sit back, lowering your buttocks towards your heels until a stretch is felt along your back and/or buttocks.

Crawl your fingers further out for a deeper stretch.

Hold for 15 seconds.

One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.

Slowly return to start position.

Perform three repetitions twice a day for five days a week.

Steps

• Child's Pose (Balasana)
• Variation for deeper stretch (crawling fingers)
• Holding static stretches

Benefits

• Relieves back pain
• Calms the brain and helps relieve stress and fatigue
• Gently stretches the hips, thighs, and ankles
• Promotes relaxation