Extended Child Twist
| Sanskrit Name: | Balasana |
|---|---|
| Similar Pose Names: | bidalasana,billiasana,hare,shashankasana, viralasana,Anahatasana twist |
| Category: | Seated & Floor |
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Forward Bend, Hip Opener, Inversion, Prone, Restorative, Seated, Seated & Floor, Stretch |
| Anatomy: | Hamstrings, Hips, Knees, Lower Back, Middle Back, Psoas |
| Chakras: | Base, Crown Centre, Sacral Centre, Solar Plexus Centre, Third Eye |
| Therapy: | Anxiety, Back Pain, Depression, Eye fatigue, Fatigue, Headaches, Insomnia, Poor Posture, Sciatica, Stress |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
| Meridian Lines: | Bladder, Gall Bladder, Kidney, Liver, Spleen, Stomach |
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.
Gentle stretch for core, spine, hips, thighs and ankles.
A) Extended Child Pose with no twist. B) Thread The Needle Pose (slide right arm underneath left arm with palm facing up, and vice versa).
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Andrea Lord
- Week 2: Hatha Yoga Beginners
- Week 3: Hatha Yoga Beginners
- 2. Stunde YogaPlus Rücken Schulter Nacken
- riley
- 60MinConditioning
- Beginners Yoga 7: Bridge peak pose
- 170, Zoom
- Neck, shoulders and back.
- Sport
- Maz 25/4/20
- flow Gentle
- PSOAS FOCUS Thursday Hatha May 2020
- Evening Flow
- Ask Genie1
- 60 Minute Hath Online 11 May 20
- PSOAS FOCUS Thursday Hatha May 2020
- 13th May Zoom Yoga
- 60 Minute Hath Online May Saturday
- Saturday Morning 9 am Online May
- Maz 22/5/20
- 25, Zoom
- 26, Zoom
- Space Element, Liver Meridian, Yang, Theme: Direction.
- 27, Zoom
- 28, Zoom
- Yang, Space Element, Sahasrara (Crown) Chakra, Theme: Discovery, Process: Clear.
- 29, zoom
- 7th July 2020 Downward Facing Dog
- 30, zoom
- Beginners Week 6
- 3rd Nov 2020
- Yang, Space Element, Sahasrara (Crown) Chakra, Theme: Discovery, Process: Clear.
- 31, Zoom
- Legs release
- A good night´s sleep
- 60MinConditioningSaturday
- August
- compassionate yoga vinyas slow flow.
- 32, Zoom
- Summer 2: Breath/Opening. Theme: Roots and Wings
- Summer 2: Breath/Opening. Theme: Roots and Wings
- Summer 3: Gravity Vs Length - 'Root to Shoot'
- 45MinConditioningMon
- Space Element, Liver Meridian, Yang, Theme: Direction.
- 39, zoom
- Summer 5: Gravity vs length 'Root to shoot'
- Releasing Fear, finding love
- 40, zoom
- SWITCH OFF - TUNE IN Yoga for a Better Sleep Teen Yoga
- Home Prac
- 45MinConditioningMon
- Necks and Shoulders Sept 2020
- 200hour PRACTICAL EXAM 25092020
- Heart Wonder
- 200hour PRACTICAL EXAM 25092020
- 44, zoom
- Yin Yang Week 1 of 6
- Richard
- 52, zoom
- Aparigraha - non attachment; trusting we have enough
- 13th October 2020
- Energie und Atem im Fluss
- Love your heart
- personal plan Kim
- YT 17 October
- Aparigraha - non attachment; trusting we have enough 2
- 20th October 2020 (3)
- 20th October 2020 (2)
- Yin Yang Week 1 of 6
- 56, zoom
- Pranayama week 2
- Aparigraha - non attachment; trusting we have enough 2
- 48, zoom
- Gentle Hatha
- Yin Yang Week 1 of 6
- Peak Tree
- asana week 3
- 49, zoom
- Samtosa Contentment
- Elaine - first practice
- 10th Nov 2020
- Yin Yang Week 1 of 6
- 11th Nov 2020
- Elaine - second practice
- Gentle Hatha
- Yin Yang Week 1 of 6
- Gentle Hatha
- Aparigraha - dancing with life
- Christmas
- LV Restorative
- LV Restorative Dec. 20
- Christmas Yoga 2020
- Hatha Yoga Basics - Sequence for Christmas Practice 2020
- Balance
- Yin Yang Week 1 of 6
- Energy Balancing Sequence for Fay
- Hugh's back easing sequence
- Water encouraged by Earth, Kidney Meridian.
- Warm up 1
Extended Child Twist FAQs
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).
