Therapeutic exercise
Child's Pose (Balasana)
A resting posture that gently stretches the spinal erectors, latissimus dorsi, and quadratus lumborum. Facilitates lumbar decompression and promotes relaxation of the autonomic nervous system.
How to perform
- Starting position. Kneel on the floor with your knees apart at hip-width.
- Step 2. Sit back on your heels and lean your trunk forward, extending your arms on the floor in front of you.
- Step 3. Rest your forehead on the floor and completely relax your shoulders and low back.
- Return. Breathe deeply for 30–60 seconds, feeling the low back open with each inhalation.
When not to perform
- Acute knee injury preventing full flexion
- Pregnancy from the 3rd trimester — adapt with cushions
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
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