With Props (1)
Wide Child's Pose
Prasarita Balasana · प्रसारित बालासन
Also known as: Prasarita Balasana · Wide-Arm Child's Pose
Wide Child's Pose, also called Prasarita Balasana is a classical yoga posture. Its Sanskrit name Prasarita Balasana translates word-for-word as: Prasarita (Spread / Extended) · Balasana (Balasana) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to release the lower back and open and strengthen the shoulders. More room for belly. Good during pregnancy. It is particularly valued for alleviating back discomfort and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is deeply restorative when held with support, particularly beneficial for beginners and seniors. A bolster can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Deeper than standard child's pose
- More room for belly
- Good during pregnancy
- Extra hip opening
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Place a thick folded blanket between the calf and thigh, or sit on a bolster/block to limit the depth of knee flexion.
Props That Can Help
Optional supports — use when helpful, not required
Bolster
Place a bolster between the thighs and calves in Hero Pose to reduce the depth of knee flexion and protect the joint.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
- 6Allow the hip joints to open gradually — never force
- 7Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
prenatal
Place bolster under chest for support.
Target Areas
Practice Flow
How to Practice
1. Kneel.
2. Open knees wide — to mat edges.
3. Big toes touching (or close).
4. Exhale, fold forward.
5. Arms extend forward.
5 more steps remaining
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Frequently Asked Questions
Common questions about Prasarita Balasana
What is Wide Child's Pose?
Wide Child's Pose, also called Prasarita Balasana is a classical yoga posture. Its Sanskrit name Prasarita Balasana translates word-for-word as: Prasarita (Spread / Extended) · Balasana (Balasana) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to release the lower back and open and strengthen the shoulders. More room for belly. Good during pregnancy. It is particularly valued for alleviating back discomfort and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is deeply restorative when held with support, particularly beneficial for beginners and seniors. A bolster can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury should approach with care or consult a qualified teacher.
What are the benefits of Wide Child's Pose?
Deeper than standard child's pose. More room for belly. Good during pregnancy. Extra hip opening.
Who should avoid Wide Child's Pose?
Avoid this pose if you have: Knee injuries.
How many steps are in Wide Child's Pose?
Wide Child's Pose is practiced in 10 steps. Kneel.
Is Wide Child's Pose suitable for beginners?
Yes, Wide Child's Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Wide Child's Pose?
You may use: bolster. Props make the pose more accessible and comfortable.
What conditions does Wide Child's Pose help with?
Wide Child's Pose is therapeutic for: back pain, anxiety, flexibility.
What poses should I do before Wide Child's Pose?
Prepare with: Child's Pose, Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Prasarita Balasana with other poses