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- Hi everyone, and 
welcome to Yoga With Adriene.

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I'm Adriene, and 
today we are going to learn

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another foundational yoga pose

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called Extended Child's Pose.

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Sounds yummy, and it is,

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so let's hop on the mat and
learn Extended Child's Pose.

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(upbeat music)

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Okay, for Extended Child's Pose,

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we're going to
begin on all fours,

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Tabletop position.

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Pressing up and 
out of the foundation,

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extending through 
the crown of the head.

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Then I'm gonna walk my 
palms a little bit forward

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on this one, so 
I'm walking my palms

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a little bit out from 
underneath my shoulders.

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So in Tabletop, we're 
directly underneath, stacked.

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Now, permission 
to move them forward.

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Okay, so palms going forward.

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Now I'm gonna 
take my two big toes

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and I'm gonna bring 
those two big toesies together,

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letting them kiss together.

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I'm gonna press into my palms

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and widen my knees,
so right knee comes

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to the outer edge of the mat,

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left knee comes to 
the outer edge of the mat.

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Then I'm in this 
awkward position,

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but I'm about to send it back
into Extended Child's Pose,

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so I inhale, look forward, and
exhale, send it back.

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I'm gonna send my sit 
bones back to kiss my heels.

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I may adjust my palms here,

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creating space
in the side body here,

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nice and long in the side body,

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and then because this 
is Extended Child's Pose,

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I'm gonna keep my arms 
extended out in front of me.

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So I inhale, reach, 
exhale, send the sit bones back

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to kiss the feet, or the heels,

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and then finally, 
I'll inhale and again

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extend through 
the crown of the head

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and exhale, begin to 
melt it all the way down,

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letting my elbows relax,
letting my forehead

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come to kiss the 
mat and letting my heart

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really release 
towards the earth.

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I can take a second 
here to rock the hips

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a little side to side.

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I can take a second to 
actively reach my fingertips

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towards the front edge 
of the mat and then exhale,

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melt the heart down.

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A couple of action points here.

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I still can keep the 
tops of the shoulders

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externally 
rotating away from the ears

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so, for instance, 
then I don't get caught

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in my Relaxation Pose or 
my Resting Pose like this.

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I keep this 
action of lots of space

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between the ears and shoulders,

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drawing away from the ears here,

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going so that 
when I'm resting here,

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I'm maintaining a 
nice space between

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the ears and the shoulders.

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Now, if you practice 
this posture and you're like,

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my sit bones are 
nowhere near my heels,

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it's okay, it takes time, right.

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Every posture is taking time,

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so just feel it out.

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You may only get to here.

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The forehead may 
not come to the mat.

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The sit bones may not 
come all the way to the heels,

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but give it time, right.

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You can rock a 
little back and forth,

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and once you 
come into your posture

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your in Extended Child's Pose,

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imagine filling the 
skin of the back with air

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as you breathe in, 
and then imagine drawing

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your sit bones down to 
kiss the soles of your feet

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as you breathe out,

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so we're really 
getting our money's worth here

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in this Extended Child's Pose.

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We're inhaling, 
filling, stretching

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the skin of the back with air,

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and on the exhale 
we're seeing if we can create

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a longer line in the spine,
sending those sit bones back

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to kiss the soles of the feet.

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So in your mind's eye you
can see the crown of the head

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from the tip of the 
tailbone nice and long

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as we take five to ten breaths
here in Extended Child's Pose,

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heart melting to the earth,

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shoulders relaxing, releasing.

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This is a great 
posture to practice

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when you first 
wake up in the morning

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or before you go to bed.

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This is also an 
excellent posture

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to take with you 
into public classes,

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so if you ever are 
feeling like you're compromising

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the breath or if 
you just need a rest,

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if you're in a more active
class than you bargained for,

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or you're feeling a little
more fatigued than energized

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and you're in a public class,

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this is a great pose 
to just take a breath,

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to check in, cool off the body,

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definitely more 
of a Resting Posture.

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Some teachers call 
this pose Best Friend Pose.

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BFF, best, BFP,

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Best Friend Pose,

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super cheesy but it is sweet,

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and if you go to public class,

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sometimes it does 
become your best friend.

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You're like, okay, 
just need one second

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before we go 
to Downward Dog,

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for the tenth time,

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to take a rest, to 
be with the breath here,

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heart to earth.

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I think it's a really 
beautiful posture too, Pranam,

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kind of just bowing to the
earth, bowing to the beloved,

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bowing to that which 
is greater than ourselves.

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I think that's really beautiful.

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So, Extended Child's Pose.

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Okey doke, so that 
was Extended Child's Pose,

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and I just want to 
say that if this pose

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does not feel like 
your best friend right away

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to stick with it.

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I support you, give it 
a little time and space,

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and before long, I hope 
that it feels yummy for you.

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The breath, man, so 
powerful in creating

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a nice, resting posture 
out of Extended Child's Pose.

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So, give it a try, let 
me know what you think.

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Leave questions, comments 
in the comment box below.

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Subscribe to the 
channel if you haven't already,

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make sure you 
like us on Facebook,

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and I will see you next time.

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Namaste.

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(upbeat music)