Full Back Stretch - Child's Pose

Child's Pose — Full Restorative Stretch

Child's pose (Balasana in Sanskrit) is one of the most soothing and therapeutic postures in existence. Simple, accessible to all, and deeply relaxing, it stretches the entire posterior chain of the back while calming the nervous system. It is the quintessential rest posture in yoga and a valuable tool for relieving daily back pain.

Why Practice Child's Pose?

In a world where we spend our days standing or sitting, the back accumulates considerable tension. Muscles are constantly engaged to maintain our posture and rarely get the chance to fully release. Child's pose provides that release: gravity works for you, the back lengthens effortlessly, and the parasympathetic nervous system (the relaxation system) naturally activates.

Anatomy Involved

• Back muscles (erector spinae, latissimus dorsi) — stretched along their entire length.
• Lower back muscles (multifidus, quadratus lumborum) — released and decompressed.
• Thoracolumbar fascia — the large fibrous sheath of the back that releases during prolonged holds.
• Gluteal muscles — mildly stretched by the full hip flexion.
• Intercostal muscles — breathing in this position actively mobilizes them.
• Intervertebral discs — decompressed by the flexion position.

Step-by-Step Instructions

Step 1 — Starting Position

Begin kneeling on a mat with your buttocks resting on your heels. Big toes touch, knees can be together or apart (apart for more belly comfort).

Step 2 — Lean Forward

As you exhale, slowly lean forward, letting your forehead descend toward the floor. Arms extend in front of you on the floor, or alongside the body toward the back (palms up). Choose whichever version is most comfortable.

Step 3 — Settle and Release

Let the weight of your body surrender toward the floor. Your forehead rests on the mat (or on a cushion if the floor is too far). Shoulders release, jaw relaxes, eyes close. Feel the back lengthen and open.

Step 4 — Extended Hold

Hold the position for a minimum of 60 to 90 seconds (you can stay up to 5 minutes for a full restorative effect). Breathe slowly and deeply into your back — feel the ribs expand laterally with each inhale. Let each exhale bring you a little deeper into relaxation.

Duration and Repetitions

• Hold: 60 to 90 seconds minimum, up to 5 minutes
• Sets: 1 to 3
• Frequency: daily, at any time of day

Safety Tips

• If your buttocks do not reach your heels, place a cushion between them.
• If your forehead does not reach the floor, rest it on a yoga block or cushion.
• If you have knee pain, place a rolled towel in the crease of the knee.
• If the standard position is uncomfortable, try the wide-knee variation.
• Exit the position slowly — after a prolonged hold, blood flow shifts and a sudden movement can cause dizziness.

Who Benefits from This Exercise?

Child's pose is suitable for absolutely everyone. It is particularly beneficial for stressed individuals, those with chronic back pain, athletes in recovery, pregnant women (with the wide-knee variation), and older adults. It can be practiced at the office, before bed, or any time the back needs rest.