Balasana (Child’s Pose)

The Balasana, or Child’s Pose, is an incredibly restful and grounding yoga pose that is beneficial for both the body and mind. It is also one of the safest positions in yoga and can easily be used to access deep relaxation.

Physically, Balasana target muscle groups in the hips, spine, and shoulders, making it a great option for counteracting muscle tension and fatigue. The main purpose of this pose is to relieve stress, tension, and exhaustion by calming the nervous system and allowing the body to deeply relax. This is especially helpful for those who struggle with anxiety, tension, or insomnia. Balasana is also known to have a range of therapeutic benefits, including improved digestion, reduced back pain and fatigue, and increased circulation.

Instructions:

1. Kneel on the floor with your knees hip-width apart and your toes tucked under.
2. Reach your arms out in front of you, then slowly lower your torso over your legs.
3. Place your arms alongside your body, palms facing up and relax your back.
4. Ensure your knees remain hip-width apart and your tailbone remains extended.
5. Take several deep breaths and observe your breathing.
6. After five breaths, gradually press your palms into the mat, press your tailbone down, and slowly lift your chest and head back to the starting position.

Balasana can be used as a stand-alone pose for deep relaxation, or it can be used as a counterpose in a yoga sequence. For example, in a hatha yoga sequence, this pose can be used a short restful pose between longer standing postures. You may even choose to extend the pose a little longer to access even deeper relaxation. Here’s an example of a typical Balasana sequence:

1. Begin in Adho Mukha Svanasana, or Downward-Facing Dog.
2. Step your right foot forward into a low lunge and work on extending your spine.
3. Step your left foot forward and come into Ardha Uttanasana, or Half Standing Forward Fold.
4. Exhale, bend your knees, place your hands on the floor for stability and sink down into Balasana, or Child’s Pose.
5. Hold the pose for 5-10 breaths, allowing your body to deeply relax.
6. To come out, press your palms into the mat, press your tailbone down and slowly lift your chest and head back up.
7. Tuck your toes end your knees and sink your hips back down into Utkatasana.
8. Step your feet together, engage your pelvic floor and return to standing in Tadasana, or Mountain Pose.

Balasana is an incredibly restful and therapeutic posture which is accessible to all levels of practitioner. Take the time to listen to your body and rest in this pose, allowing it to work its magic. Use the instructions above and the tips and tricks shared, to help you get the most out of this incredibly beneficial and grounding yoga posture.