Wide Child Prasaritum Balasana Pose
Stretch your back and hips with Wide Child's Pose! A gentle, relaxing stretch for all levels.
The Wide Child Prasaritum Balasana Pose mainly works the core, with help from the lower back and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Wide Child Prasaritum Balasana Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lower Back (quadratus lumborum); Lats (latissimus dorsi)
Wide Child Prasaritum Balasana Pose Variations and Alternatives
How to do the Wide Child Prasaritum Balasana Pose
Wide Child's Pose (Prasarita Balasana)
Positioning:
Start Position: Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees should be under your hips.
Knees Wide: Gradually spread your knees apart wider than hip-width, allowing your hips to sink back towards your heels.
Movement:
Extend Arms: Inhale and extend your arms forward on the mat, reaching as far as you can while keeping your palms flat on the ground.
Lower the Chest: Exhale as you lower your chest towards the mat, feeling a stretch in your back and sides. Your forehead can rest on the ground or on your folded arms for comfort.
Hold the Position: Breathe deeply and hold the pose for 30 seconds to 1 minute. Focus on relaxing your neck, shoulders, and back.
Return to Start: To come out of the pose, gently walk your hands back towards you and rise back into the tabletop position.
Tips:
Keep your hips aligned as you sink back; avoid collapsing side to side.
If your forehead doesn't reach the ground, you can use a cushion or block for support.
Listen to your body and adjust the depth of the pose to your comfort level.
Wide Child Prasaritum Balasana Pose FAQs
What muscles does the Wide Child Prasaritum Balasana Pose work?
The Wide Child Prasaritum Balasana Pose mainly works the core, with help from the lower back and back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Wide Child Prasaritum Balasana Pose?
None. The Wide Child Prasaritum Balasana Pose is a bodyweight exercise, so you can do it anywhere.
What are some Wide Child Prasaritum Balasana Pose variations and alternatives?
Similar exercises include the Bow Pose, Shift Back Child Pose, Child Pose Arms-To-The-Side and Cobra Pose with Wide Leg.
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