Balasana (Bah-LAHS-anna), or Child’s Pose, is a restorative pose in your yoga practice. It is meant to gently stretch your lower back, hips, thighs, knees and ankles, while it also relaxes your spine, neck and shoulders. To come into Child’s Pose, start by kneeling on the floor, bringing your big toes together, tops of feet flat on your mat, and widen your knees to hip distance apart. Sit back on your heels and as you exhale, lengthen your spine and lower your torso down to rest on your thighs. Your forehead will come to your mat, with your arms reaching in front of you, palms facing down.
Increases the blood circulation to your head, which can reduce headaches.
Massages your internal organs.
Calms the mind and central nervous system, helping relieve stress and tension.
A restful pose that allows you to come back to your breath.
Tuck a cushion between thighs and shins to ease the stretch on tight hips or knees.
Fold a cushion under knees for additional comfort. It may also help reduce strain on your knees by drawing them closer together in your pose.
Bring your arms back along the sides of your shins, palms facing up, to rest tight shoulders.
Build a cushion or bolster under the chest, to ease the stretch on the lower back.
Place a block or blanket under the forehead, bringing the earth closer to you, cushioning the head and neck.
We are frequently encouraged to come to Child’s Pose at any point in our practice where we need a moment to come back to our breath. Every time we step onto our mat, we bring a different body, and any judgment or comparisons should be released. Honor and listen to your body’s needs, and never hesitate to take Child’s Pose in any class. See you on the mat!