The classic Balasana with arms stretched overhead, creating an active stretch through the upper body while maintaining the grounding, restorative quality of child's pose.
Stretches upper back and lats, releases shoulder tension, decompresses the spine, calms the mind, provides an active rest
From kneeling, knees hip-width or together. Extend arms forward on the floor. Lower torso between or over thighs. Rest forehead on floor. Breathe into the back body, feeling it expand with each inhale. Walk hands further for deeper shoulder stretch.
If the forehead doesn't reach the floor, rest it on stacked fists or a block. Actively reach through the fingertips for a more intense shoulder stretch. Breathe deeply into the back ribs.
Hold 1-5 minutes as needed during practice
Knee injuries, ankle injuries, diarrhea, pregnancy