Child's Pose (Balasana)

Targets the hips, thighs, and lumbar spine through a passive, gravity-assisted stretch of the entire back body. Helpful as a rest between intense sequences, a counterpose after backbends, and a gentle place to reset the breath. The movement is performed by kneeling and sitting the hips back toward the heels, folding the torso over the thighs, resting the forehead on the mat, and extending the arms long in front or alongside the body.

Cues

• Melt the chest toward the mat and let the forehead rest as the back body softens.