Dynamic Child’s Pose Exercise


The Dynamic Child’s Pose Exercise (called Balasana in yoga) is a great exercise for increasing and maintaining mobility in your shoulders and back.  It will also help to improve flexibility in the ligaments, joint capsules, and muscles in your hips, knees, and ankles.

The Dynamic Child’s Pose Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.


  • Start by kneeling on the ground, sitting on your heels with your back straight and your toes pointing behind you.
  • Slowly bend forwards at the waist, reaching with your hands as far out in front of you as possible, and touching your forehead to the ground.
  • Inhale as you lengthen your spine, extending through your upper body, and exhale as you fold deeper into the pose, widening your knees as needed.
  • Return to the starting position and repeat.


Keep your shoulder blades pulled down and back throughout – keep them away from your ears.

You should feel it stretching your lats and back.


Rest your arms alongside your body (towards your hips) with your palms facing upwards and the fronts of your shoulders towards the floor.

There are a number of other shoulder blade mobility and stability exercises in the Golf Loopy Train like a Champion System, you can see them all by clicking here.

Target Muscles

This exercise mainly involves your latissimus dorsi, erector spinae and serratus anterior, and to a lesser extent your gluteus maximus, intercostals and tibialis anterior.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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