Child’s Pose (Sanskrit: Bālāsana / बालासन)
Balasana (Bālāsana) or Child’s Pose is a relaxing pose, which is commonly practiced as a resting pose in between more advanced asanas during a yoga session. It instantly calms the mind and relaxes the neck, back, and torso by providing a nourishing, gentle stretch throughout the body.
Instructions for Doing the Child’s Pose
- Kneel down on the floor, separating your knees as wide as your hips while keeping your big toes together.
- Now, sit down on your heels, keeping your spine erect. Place your palms comfortably on your thighs.
- With an exhalation, bend forward and lay down your torso between your thighs, lengthening your spine along the floor. Keep your arms extended in front of you, in line with your shoulders, palms facing downwards. Rest your forehead on the floor.
- For deeper relaxation, bring your arms alongside your body, palms facing up this time. Relax your elbows.
- Keep your eyes closed and concentrate on your breath. Hold this position for 60 to 120 seconds.
- To release the asana, use your hands (arm strength) to pull your torso back up while continuing to sit on your heels.
Benefits of Doing Balasana
- Child’s Pose is an excellent asana to relax the spine and shoulders, especially after practicing backward bending asanas like Matsyasana, Urdhva Dhanurasana, and Ardha Chandrasana.
- It calms the mind and relieves stress, fatigue, and anxiety.
- Balasana is also great for digestion. It relieves constipation and flatulence.
- It gently stretches the hips, thighs, and ankles as well.
Precautions
- Do not practice Balasana if you have recently recovered from diarrhea.
- If you have a knee injury, either avoid this asana or practice under the supervision of a trained yoga teacher.
- Pregnant women should also avoid this pose.