Child Pose Hands Extended: Adho Mukha Virasana

How to do the child pose

This posture is a variation of the Child Pose/Balasana. It an easy pose for beginners that stretches the spine, relaxes the neck and shoulders and encourages a more restful sleep.

The Sanskrit name for this posture is Adho Mukha Virasana. It’s otherwise known as the Child Pose Hands Extended or the Downward Facing Hero Pose.

In the following video, Maryn will show you how to do the Child Pose Hands Extended.

Benefits of the Child Pose, Hands Extended

This is an easy and relaxing pose, and is considered to be therapeutic. It’s a good posture to add to your night time yoga routine.

This posture increases awareness of the breath. When you are hunched over, with your tummy pressed against your thighs, you become much more aware of your breathing and this causes you to take stronger, more steady breaths.

Other benefits include:

  • Stretches and Opens the hips, thighs and the legs
  • Stretches and expands the entire back
  • Acts as a restorative pose for the hip and back muscles
  • Stretches and expands the spine
  • Pressure at the stomach and the abdominal muscles helps in digestion
  • Relaxes the muscles and calms the mind
  • Normalizes circulation of blood throughout the body

Avoid the Child Pose if:

  • You are pregnant
  • You have a knee or ankle injury
  • If you have weak hips or lower back muscles
  • If you have ongoing digestion problems
yoga child pose
Photo by Katee Lue on Unsplash

If you are just starting out with yoga, try doing this posture for 1-2 minutes, right before going to bed.

Soon I will be adding sequences that incorporate the Child Pose Arms Extended. These sequences are quick, easy and great for beginners.

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