Wide-Knee Child's Pose

Balāsana (wide knees)

Read what the gnome says

Wide-Knee Child's Pose! Kneel with the knees wide and the big toes touching. Sit back toward the heels and fold forward, arms extended. Forehead down, hips heavy. Breathe into the back and the hips. Roomy, restful gnome.

Works on Inner thighs · Hips · Lower back

How to do it

1. Kneel with the knees wide and the big toes together.
2. Sit back toward the heels and fold the chest down between the knees.
3. Reach the arms forward, rest the forehead and breathe slowly; stay.

Common mistakes

• Don’t force the knees wide.
• Don’t strain the shoulders: rest the arms where they can relax.
• Don’t hold the breath.

Benefits

• Lets the body rest and the breath slow down.
• Eases tension and tiredness.
• A good way to end a practice.

Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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