FINAL DAY, CHILD'S POSE =balasana

Start
Come to all fours.
Set the knees
Open the knees wide.
Big toes touch behind you.
Sit back
Bring the hips back toward the heels.
Fold
Walk the hands forward and let the chest soften down.
Rest the forehead on the mat (or on a block/cushion).
Stay
Breathe through the nose.
Let the back broaden. 
Come out
Press into the hands and return to all fours.

BENEFITS

Calms the nervous system and supports relaxation
Gently releases tension in the lower back and hips
Allows the breath to slow down and deepen naturally
Gives the body a safe pause to rest and reset during practice

GLOSSARY

wide - szeroko
open the knees wide - rozsuń kolana szeroko
sit back - usiądź do tyłu
walk the hands forward - przejdź dłońmi do przodu
rest the forehead - oprzyj czoło