Sanskrit: Utthita Balasana
oo-tee-tah bah-LAH-sah-nah
Benefits
Stretches hips, spine and knees
Brings fresh blood to brain
Calms mind and relieves stress
Standard Cues
Sit on your heels.
Bring your feet together and knees hip-width apart.
Bend forward with an exhale and rest your torso between your thighs.
Relax your tailbone toward your feet.
Reach your arms far forward. Spread your fingers and press your palms into the floor.
Rest your forehead on the floor.
Hold the pose and take slow, deep breaths.
Rise with an inhale.
Short Cues and options
Release tailbone toward feet
Draw shoulder blades toward tailbone
Bring knees hip width apart
Rest forehead on floor
Precautionary Warnings
Avoid this pose if you have a knee injury.