We're going to Vasistha, Child's Pose. It's a very neutralizing posture. So if you're in a class that's heated or it's a high level Vasistha, and you need to rest, it's a beautiful posture to take and to remember. And to note that you can take it at any time during your practice just to get back to neutral. You're in a very cavernous space. You can listen for your own breath. It's a good posture to know.
So what you're going to do is come onto all fours. Knees will be wide. Big toes together that touch behind you. And you're just going to crawl your finger tips forward, forward, forward, arms extend long. So some of you, when you bring your forehead down and rest it onto the floor, it crushes the nose. In which case you can use a block to the forehead to give it a rest or you can just look off to the side. You can bring one ear to the floor and you can look off to the side. Fingertips reaching forward and then the face is just relaxing and you're listening for the breath. When you inhale, you'll notice the back body rises and when you exhale the back body will fall. And that's really what your job is in this pose is to slow things down, start to notice the little nuances, start to expand the breath and the Prakarana practice and get back to that neutral place.
So I brought these blocks out to add another posture. Especially if you're going to be doing a lot of arm balancing in this practice, you want to do a shoulder opener. You can do that here. So you're going to take your blocks forward. I'm going to put my elbows onto the blocks and my head will come in so chin to chest. I take my hands from the tops of my shoulders and then just walk my knees back so they're under my hips . And hen exhale, come in to the child like pose and walk your knees wide and scoot down into a like a child like pose. But you're using the blocks to open up so the armpits will fall down to the floor and the face can just relax.
So that's another variation on Vasistha. the Child's Pose.