How to Do the Extended Child's Pose in Yoga

The extended child's pose is very good for the nervous system and it is a wonderful way to stretch out the spine. It is very important, as always in yoga, to continue your deep breathing. While in the extended child's pose, inhale deeply pressing your belly button outward and then exhale deeply by pressing your belly button toward your spine.

Difficulty: Moderately Easy

Instructions

1. Sit on your mat, with your feet folded under your buttocks, and resting your hands on your knees.

2. Spread your knees apart, to the most extensive and comfortable position. You should not feel any strain in your hip joints or in your groin.

3. Lean forward slightly and place our hands in front of your pelvis on the mat.

4. Push your arms forward about one foot. This should place your head a few inches above the mat. At this point, if your body tells you this is as far as it would like to go, you may place your elbows on the mat and relax your neck.

5. Reach the full extended child's pose by pressing your hands out to the width of your shoulders.

6. Press your hands forward on the mat as far as you can, and relax the spine. Gently place your forehead on the mat, and breathe deeply. In the full extended child's pose, your hips should be above the floor, and your hands, forearms and forehead should be touching the ground. The full pose looks very much like an extended frog in mid jump.

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