Wide Child Prasaritum Balasana Pose

Wide Child's Pose (Prasarita Balasana)

Positioning:

1. Start Position: Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees should be under your hips.
2. Knees Wide: Gradually spread your knees apart wider than hip-width, allowing your hips to sink back towards your heels.

Movement:

1. Extend Arms: Inhale and extend your arms forward on the mat, reaching as far as you can while keeping your palms flat on the ground.
2. Lower the Chest: Exhale as you lower your chest towards the mat, feeling a stretch in your back and sides. Your forehead can rest on the ground or on your folded arms for comfort.
3. Hold the Position: Breathe deeply and hold the pose for 30 seconds to 1 minute. Focus on relaxing your neck, shoulders, and back.
4. Return to Start: To come out of the pose, gently walk your hands back towards you and rise back into the tabletop position.

Tips:

- Keep your hips aligned as you sink back; avoid collapsing side to side.
- If your forehead doesn't reach the ground, you can use a cushion or block for support.
- Listen to your body and adjust the depth of the pose to your comfort level.