Child’s pose (Balasana) is a restful yoga position that gently stretches the back, hips, thighs, and ankles while promoting relaxation and stress relief. This pose is often used as a resting position between more challenging poses.
Step by step guide:
- Start by kneeling on the floor with your toes together.
- Sit back on your heels with knees hip-width apart or wider.
- Fold forward, laying your torso between your thighs.
- Extend your arms forward along the floor, palms down.
- Rest your forehead on the mat.
- Let your shoulders relax toward the ground.
- Breathe deeply and slowly.
- Hold the pose for 1-5 minutes.
- To release, slowly roll up to seated position.
Tips
Keep your sit bones connected to your heels. Breathe into your back, feeling it expand with each inhale. If your forehead doesn’t reach the floor, rest it on stacked fists or a yoga block. For hip tightness, widen your knees further apart.
Benefits
This pose gently stretches the spine, shoulders, and hip muscles. It helps relieve stress and fatigue, promotes relaxation, aids digestion, and can help calm the nervous system. Excellent for recovery between exercises and stress relief.
Prevention
Avoid or modify if you have knee injuries or recent ankle problems. Pregnant women should widen knees to make room for the belly. If you experience back pain, support your torso with pillows. Those with hip or knee issues should consult a healthcare provider.
