A variation of Balasana with wider knees and arms extended in different directions to target specific areas of the hips, sides, and upper back.
Releases hip tension, stretches upper back and lats, calms the nervous system, provides a moment of rest during practice
From kneeling, spread knees wide, big toes together. Walk hands to the right, melting the left shoulder toward the floor. Hold, then walk hands center, then left for the other side. Also try both arms extended and in prayer.
Place a blanket under knees or torso for comfort. Let the breath naturally release into the floor. Rest for as long as needed.
Hold each variation 1-3 minutes
Knee injuries, ankle issues, pregnancy