Wide Legged Child

30 Modifications for Wide-legged Child’s Pose (Prasarita Balasana)

Wide-Legged Child’s Pose (Prasarita Balasana) is a yoga teacher’s go-to resting posture.

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 the Shoulder stand pose. It is a counter pose for the Upward Facing Dog pose and other back extensions like the Cobra pose.

Wide-Legged Child’s Pose (Prasarita Balasana) is a calming and restorative posture that stretches the hips, thighs, and lower back while grounding the body and mind. Whether you’re a beginner or an experienced yogi, there are numerous ways to modify the pose to suit your body and practice level.

Below are 30 modifications—10 beginner, 10 intermediate, and 10 advanced—to help you explore and deepen this posture.

10 Beginner Wide-legged Child Pose Modifications

Beginner Modification 1: Supported Wide-Legged Child’s Pose

Place a bolster or pillow between your knees and under your chest for support. This makes the pose more restful and is ideal for beginners or those with tight hips.

Beginner Modification 2: Block Under Forehead

If your forehead doesn’t comfortably reach the ground, place a yoga block under it for support. This reduces strain on your neck and encourages relaxation.

Beginner Modification 3: Blanket Under Knees

If your knees feel uncomfortable on the floor, place a folded blanket or towel beneath them for extra cushioning and support.

Beginner Modification 4: Hands by Hips

Instead of extending your arms forward, rest your hands by your hips with your palms facing up. This variation reduces strain on your shoulders and allows for a more restorative experience.

Beginner Modification 5: Narrow-Legged Child’s Pose

Bring your knees only slightly wider than hip-distance apart. This gentler variation puts less strain on the hips and makes it easier for beginners to ease into the posture.

Beginner Modification 6: Elbows on the Ground

Instead of fully extending your arms, bend your elbows and rest your forearms on the ground. This lessens the intensity of the shoulder stretch while keeping your spine extended.

Beginner Modification 7: Pillow Under Hips

Place a pillow or bolster between your hips and heels to lift your hips slightly. This helps if you have tight hips or lower back discomfort.

Beginner Modification 8: Wall-Supported Wide-Legged Child’s Pose

Kneel with your knees wide and your back against a wall. Walk your hands forward, allowing the wall to support your lower back. This modification helps maintain alignment and offers extra stability.

Beginner Modification 9: Chair-Assisted Wide-Legged Child’s Pose

If coming down to the ground is difficult, kneel on a mat and rest your hands and forehead on a chair seat in front of you. This elevates the upper body and reduces strain on the hips and knees.

Beginner Modification 10: Strap-Assisted Wide-Legged Child’s Pose

Hold a yoga strap with both hands while extending your arms forward. This helps maintain shoulder alignment and offers support for those with tight shoulders or upper backs.

10 Intermediate Wide-legged Chid Pose Modifications

Intermediate Modification 1: Child’s Pose with Side Stretch

In Wide-Legged Child’s Pose, walk your hands to the right to stretch the left side of your body. Hold for a few breaths, then walk your hands to the left to stretch the right side.

Intermediate Modification 2: Thread the Needle

From Wide-Legged Child’s Pose, slide your right arm underneath your left arm, palm facing up, and rest your shoulder on the mat. This adds a gentle twist to the pose. Repeat on the other side.

Intermediate Modification 3: Wide-Legged Child’s Pose with Blocks Under Hands

Place blocks under your hands to elevate your upper body. This deepens the shoulder stretch while maintaining the grounding of your hips and lower body.

Intermediate Modification 4: Dynamic Wide-Legged Child’s Pose

Flow in and out of Wide-Legged Child’s Pose by lifting up into Tabletop on an inhale and sinking back into the pose on an exhale. This adds a fluid, dynamic element to the posture.

Intermediate Modification 5: One-Legged Wide-Legged Child’s Pose

Extend one leg straight out to the side while keeping the other knee bent and toes touching. This variation stretches the inner thigh and hamstrings while maintaining the spine’s stretch.

Intermediate Modification 6: Bound Hands in Wide-Legged Child’s Pose

Reach your hands behind your back and clasp them together. Lift your arms slightly off your back, opening your shoulders while maintaining the grounding of your hips and legs.

Intermediate Modification 7: Twisting Wide-Legged Child’s Pose

From Wide-Legged Child’s Pose, place your left hand under your right shoulder and gently twist to the right. Hold for a few breaths, then switch sides to balance the twist.

Intermediate Modification 8: Foam Roller-Assisted Wide-Legged Child’s Pose

Place a foam roller under your chest and arms. Use it to gently roll back and forth, adding a subtle massage to your shoulders and upper back while keeping the hips grounded.

Intermediate Modification 9: Puppy Pose Variation

From Wide-Legged Child’s Pose, lift your hips so they are directly over your knees and lower your chest toward the ground, extending your arms forward. This intensifies the stretch in the upper back and shoulders.

Intermediate Modification 10: Strap Around Thighs

Loop a yoga strap around your thighs just above the knees to prevent the knees from splaying out too far. This helps maintain proper alignment in the pose and provides extra support for the hips.

10 Advanced Wide-legged Child Pose Modifications

Advanced Modification 1: Extended Wide-Legged Child’s Pose

Walk your hands as far forward as possible while pressing your hips back. This creates a deeper stretch through the spine, shoulders, and hips, engaging the core and legs.

Advanced Modification 2: Weighted Wide-Legged Child’s Pose

Place a sandbag or light weight on your lower back or hips. This adds resistance and encourages a deeper release in the lower back and hips.

Advanced Modification 3: Eagle Arms in Wide-Legged Child’s Pose

Wrap your arms in an Eagle Pose (Garudasana) position while in Wide-Legged Child’s Pose. This deepens the shoulder stretch, particularly in the upper back and between the shoulder blades.

Advanced Modification 4: Revolved Wide-Legged Child’s Pose

From Wide-Legged Child’s Pose, lift your chest slightly and twist to one side, threading one arm through the other. This combines a deep spinal twist with the grounding effects of Child’s Pose.

Advanced Modification 5: Crow Prep from Wide-Legged Child’s Pose

From Wide-Legged Child’s Pose, shift forward into a low squat, preparing for Crow Pose (Bakasana). Engage your core and lift your hips while keeping your hands grounded, building arm strength and balance.

Advanced Modification 6: Child’s Pose to Cobra Flow

Move dynamically between Wide-Legged Child’s Pose and Cobra Pose. Inhale as you lift into Cobra, then exhale as you sink back into Wide-Legged Child’s Pose. This flow strengthens the core and increases spine flexibility.

Advanced Modification 7: One-Legged Wide-Legged Child’s Pose with Foot Press

Extend one leg to the side and press the sole of your foot into the floor while maintaining the traditional Wide-Legged Child’s Pose position. This intensifies the stretch in the hips and hamstrings.

Advanced Modification 8: Lizard Variation

From Wide-Legged Child’s Pose, step one foot forward into a low lunge position, placing your hands inside the front foot. This creates a deeper hip opener and challenges flexibility.

Advanced Modification 9: Headstand Prep in Wide-Legged Child’s Pose

From Wide-Legged Child’s Pose, place the crown of your head on the floor, preparing for a supported headstand. Engage your core and press into your hands as you lift your hips slightly off your heels, building strength and stability.

Advanced Modification 10: Wide-Legged Child’s Pose with Bound Hands Overhead

Clasp your hands behind your back and lift your arms overhead as you lower your chest to the ground. This adds an intense shoulder stretch and challenges your balance and focus.

George’s Conclusion

Wide-Legged Child’s Pose is a versatile posture that can be adapted for all levels of practice. By trying these modifications, you can find the version of the pose that suits your body and helps you continue to grow in your practice, whether you’re seeking relaxation or a deeper challenge.