Childs Pose (Balasana):
Name: Childs Pose
Sanskrit: Balasana
Pronunciation: bah-LAHS-anna
Pose Level: Beginner
| Step | Description |
|---|---|
| 1 | Kneel down and sit on your heels with feet together. Open your knees slightly to the sides to accommodate your belly. |
| 2 | Lean forward, resting your torso and forehead on the floor. Extend your arms in front of you on the mat, keeping your back straight. |
| 3 | With hands on the floor, gently pull the mat towards the center of your body. This movement will lower your shoulder blades towards your spine. |
| 4 | Then, push away with your hands, alternating between the pulling and pushing motion. |
| 5 | Continue breathing, maintaining alertness and lightness on your support points, ensuring not to collapse. |
Benefits:
- Soothes the body;
- Alleviates stress and fatigue;
- Softly extends the hips, thighs, and ankles;
- Relaxes the body’s front muscles while gently stretching the back;
- Potentially eases back discomfort;
- Enhances control over breathing;
- Diminishes feelings of anger and selfishness;
- Calms and soothes the mind;
- Fosters a deep sense of harmony;
- Rekindles the innocence of our inner child.
Pose Modifications:
To accommodate hip tightness, place a blanket under the torso for support. If experiencing knee discomfort, position a towel between the thigh and calf. Should your forehead not reach the ground, add extra support in this area.
There are two variations to try while in the pose. Firstly, extend your arms alongside your legs, relaxing your hands palms-up near your feet or behind your back. Alternatively, bend your arms at the elbows and stack your hands, clenched in fists, one above the other, beneath your forehead.
Contraindications:
As with all yoga poses, this seemingly simple one also has its contraindications. Therefore, it’s best to avoid practicing it if:
- You are pregnant;
- You have knee or hip issues;
It’s important to stay within your comfort zone and, if you have particular health concerns, always consult a doctor before attempting this or any other asana.
Poses Commonly Transitioned Too:
Extended Child’s pose, Cat and Cow
Poses Commonly Transitioned From:
Hero Pose (Virasana)
