Extended Child Twist FAQs
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Why are the teaching directions for the Extended Child With Twist Pose?
Kneel on all fours. Place hands in line with shoulders. Fingers pointed forwards. Knees below hips. Feet hip-width apart. Sit on heels, stretch arms to the right side, keeping palms on the floor. Raise buttocks. Slide the body forward while keeping forward close to the mat. Bend elbows and raise upper body. Lift up. Straighten elbows & back. Return to start position. Repeat with arms stretched out to the left side.
Why are the benefits?
Gentle stretch for core, spine, hips, thighs and ankles.
Why is Child Pose so popular?
Child Pose (Balasana) is a yoga teacher's go-to resting posture because it's a chance to get some rest before the next series of poses.
In a yoga class, the teacher will usually get you a Child pose after a fast-paced vinyasa sequence, a long hold in a pose like the Downward Facing Dog Pose or Plank Pose, or a challenging inversion like Shoulderstand Pose.
It is also a counter pose for the Upward Facing Dog Pose and other back extensions like the Cobra Pose.
What is the Sanskrit?
Balasana.
What is the pose also known as?
Balasana. Bidalasana. Billisana. Hare. Shashankasana. Viralasana.
What are the physical benefits?
Stretches hips, thighs, and ankles.
Relieves back pain.
What are some Child Pose Modifications?
A) Interlock fingers behind back.
B) Knees together (instead of separated).
C) Curl the toes under (instead of flat).
D) Place a rolled towel under your shins (take the stress off of your ankles).
E) Place a yoga blanket underneath the knees for padding.
F) Place a folded towel underneath the knees for padding.
G) For a Yin variation, place a bolster or pillow under your stomach or chest and stay for up 10 minutes.
H) Go deeper into the hip stretch by spreading your knees wider.
I) Extended Child Pose with no twist.
J) Thread The Needle Pose (slide right arm underneath left arm with palm facing up, and vice versa).
