Balasana - Child's Pose
A calming and grounding restorative pose.
Child's Pose can be held for five minutes or more, as long as it is comfortable to do so. It is a valuable restorative posture in its own right, and is also a useful counterpose to many yoga asanas, for example, any back-bending pose, many forward-folding hamstring stretch poses, many twisting poses, Headstand (Sirsasana), and as a resting pose in between strenuous poses , for example as a substitute for Downward Facing Dog Pose (Adho Mukha Svanasana) in Sun Salutations (Surya Namasakar).
Child's Pose can be held for five minutes or more, as long as it is comfortable to do so. It is a valuable restorative posture in its own right, and is also a useful counterpose to many yoga asanas, for example, any back-bending pose, many forward-folding hamstring stretch poses, many twisting poses, Headstand (Sirsasana), and as a resting pose in between strenuous poses , for example as a substitute for Downward Facing Dog Pose (Adho Mukha Svanasana) in Sun Salutations (Surya Namasakar).
How to do it
Kneel on the floor, sitting on your feet, and then fold forward so that your head touches the floor.
The arms can either be relaxed over the head, palms and forearms touching the floor, or relaxed by your sides, hands palm-up beside your feet. Modifications
If Balasana is uncomfortable, you can modify by using props, for example:
|
Variations
Knees spread wide
Spread your knees wide, with the big toes still touching, and the body relaxed forward between the knees, arms overhead. If your hips are stiff, you may like to rest on the hands with straight arms, or on the forearms with elbows bent, but make sure your neck and head remain relaxed and in line with your spine. Practise dynamically Child’s Pose, either the version with knees together or knees apart, can be practiced dynamically, where you fold forward with each exhalation and sit up with each inhalation. In this case, you may like to keep your hands lightly clasped behind your back throughout, or simply bring them to the floor with each bow forward. This is sometimes known as Hare Pose (Shashankasana). Take it to the side Child’s Pose can be practiced to the side for a side-stretching pose. If the knees are together, simply bring the head towards one side of the knees. If the knees are apart, turn the body towards one thigh before folding forwards. Add a twist In the wide-kneed version, bring the right shoulder and right side of the head and face to the floor with the right arm stretched along the floor towards the left leg. Open the left side of the body upwards, with the left arm resting behind the back or hooked gently around the top of the right thigh. Restorative version Bring a bolster between the knees (not spread too widely) and rest forward over the bolster with your head turned to one side. |
Disclaimer: The contents of this website and blog are provided for information only and do not provide medical or psychological advice, diagnosis, therapy or treatment. EFT (Emotional Freedom Technique or “tapping”) is not intended to diagnose or treat any particular individual or condition. Do not use any information whatsoever on this website and blog without first consulting your licensed medical and mental health professional. The techniques and suggestions presented on this website are not intended to substitute for proper medical and/or psychological advice. Do not start any new exercise program, such as yoga, without the permission of your physician. If you have any medical conditions, health problems, or mental health issues, including but not limited to pregnancy, high blood pressure, heart disease, depression, etc., seek your physician’s advice before acting on any of the information in this website and blog. Do not discontinue or change the dosage of any medication without the express permission of your physician or mental health professional.