Extended Child's Pose

A restorative stretching pose that targets the lats, shoulders, and upper back while promoting relaxation and spinal decompression.

Instructions

1. Start in a kneeling position on a yoga mat or padded surface, with your knees hip-width apart.
2. Extend your arms forward and lower your torso toward the floor.
3. Keep your hips above your knees as you stretch your arms further forward.
4. Lower your forehead to the mat, maintaining a neutral spine.
5. Hold this stretched position while breathing deeply for 30-60 seconds.
6. Relax and repeat 2-3 times as needed.

Tips

• This pose provides a deeper stretch than standard child’s pose.
• Maintain steady, deep breathing throughout the hold.
• Use props like yoga blocks under your hips if needed for comfort.
• This is an excellent relaxation and recovery exercise.
• Can be held for extended periods (1-3 minutes) for deep stretching.