Balasana – a resting pose, most often practiced between more complex yoga asanas for relaxation and recovery. Child’s pose in yoga is simple from a technical point of view, but its practice requires patience and the ability to completely let go of the body and surrender to a state of inactivity.
Technique
Step 1:
Kneel down: bring your feet and knees together, your big toes touching. Lower your hips to your heels and relax. On the exhale, lower your torso to your knees, your forehead to the floor. Arms can be placed in two ways:
- arms extended forward over your head, palms on the floor;
- arms extended along the torso back towards the heels, shoulders lowered to the floor.
Step 2:
Stretch your tailbone down towards your heels, try to press your entire chest against your thighs. Your neck is completely relaxed, your arms are relaxed. Feel how your relaxed shoulders and arms stretch towards the floor under their own weight.
Step 3:
Remain in the asana for several breathing cycles (5-6).
Exiting the Pose
On the inhale, move your hands to your hips with your palms on the floor. Leaning on your palms, slowly lift your head along with your torso, release your legs.
Asana Adjustment / Control Points
- usually we breathe with the “front” part of the torso: chest and abdomen. While in Balasana, breathe deeply into the back ribs, expanding them. With each exhale, lower your torso a little deeper into the fold.
- breathing should be slow, long and steady, breathe only through your nostrils.
Benefits
- gently stretches the hips and ankles;
- calms the mind, helps relieve stress and fatigue;
- relieves back and neck pain;
- improves blood supply to the brain.
Contraindications
- diarrhea;
- pregnancy: perform Balasana only under the supervision of an experienced instructor;
- with knee injuries: perform Balasana only under the supervision of an experienced instructor;
- high blood pressure: use a support under your head (brick/block, tightly folded blanket).
Preparatory Yoga Exercises
Virasana.
Deepening Practice
To further stretch the spine and sides, extend your arms forward, palms on the floor. Raise your buttocks off your heels. Stretch your arms further away from you until you can pull your shoulder blades together and not raise your shoulders to your ears. Then, fixing your palms, start to sit your buttocks on your heels.
Variations
Simplified Version A. if it is difficult for you to sit on your heels in this pose, place a tightly folded blanket between the back of your thighs and your calves; B. if the pelvis rises off the heels, then spread your knees hip-width apart – the heels remain together. Place your torso between your thighs, your buttocks on your heels.
Lisa
By the way, this pose helps alleviate my lower back pain from heavy physical exertion. So, I recommend it to anyone with the same issue) Marina 13.04.2018 at 14:57 Lisa, that's absolutely right - Child's Pose is great for relieving the lower back, and it can be performed not only during yoga sessions but also during other physical activities (aerobics, fitness, etc. - right during classes as a minute of rest or as part of a cool down after workouts).
Marina
Lisa, that's absolutely right - Child's Pose is great for relieving the lower back, and it can be performed not only during yoga sessions but also during other physical activities (aerobics, fitness, etc. - right during classes as a minute of rest or as part of a cool down after workouts).
Alina
To restore my energy during classes, I use Balasana. It relaxes the muscles of the back and neck, and reduces psycho-emotional tension. In this pose, blood circulation to the digestive system is enhanced, which has been very beneficial for me as someone suffering from gastritis; I no longer feel pressing pain in the area of the pancreas. The brain is enriched with oxygen, which improves mental activity, and forgetfulness and distraction have disappeared. Marina 13.04.2018 at 14:59 Alina, thank you for sharing such wonderful effects that Balasana has had on you :)
Marina
Alina, thank you for sharing such wonderful effects that Balasana has had on you :)