The child pose, also known as balasana, is a beginner-level yoga pose that involves stretching the muscles of the back, hips, and thighs. To perform the child pose, start on your hands and knees with your arms extended in front of you. Slowly lower your hips backwards and bring your chest down towards the ground, stretching your arms out in front of you as you go. Rest your forehead on the ground and keep your arms extended, with your palms facing down. Hold this position for 30 seconds to 1 minute, breathing deeply.

To add "more stretch", moves arms to ones side and hold then repeat for the other side. When shifted to a side place the extended side hand on top of the contracted side hand.

The child pose can help to stretch and relax the muscles of the back, hips, and thighs, which can be beneficial for those who sit for long periods of time or have tightness in these areas. It can also help to improve posture and promote relaxation. Additionally, the child pose can have a calming effect on the mind, helping to reduce stress and anxiety.