Child's Pose (Balasana): Instructions, Tips & Benefits
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Yoga is such a unique physical activity because its myriad of poses and asanas give ample opportunity to not only push your body’s strength and flexibility but also find moments of rest, relaxation and mental peace. Plenty of sitting yoga poses can be practised within a yoga routine in order to rejuvenate and re-energize your body. One such popular pose is the Child's Pose, also known as Balasana, which involves kneeling in a child-like foetal position.
In this blog, let us look at the step-by-step instructions, tips, and benefits of the Child’s Pose so that you can master it and avail its many benefits.
How to Practise the Child’s Pose: Step-by-Step Instructions
Child's Pose is mostly used as a resting position in the middle of a yoga sequence before or after a more intense asana.
Step 1: Get Into Starting Position
- Get down on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
- Slowly align your hips back towards your heels as you exhale. Your big toes should touch, allowing your knees to be comfortably wide apart.
Step 2: Lowering Your Torso
- As you exhale, lower your torso between your thighs. Gently walk your hands forward, extending your arms. Rest your forehead on the mat or a yoga block if possible.
Step 3: Arm Placement
Once you get into the full kneeling position, you can extend your arms forward or alongside your body, whichever feels more comfortable.
Step 4: Breathing
- Breathe deeply and evenly, surrender yourself to the position and focus on the expansion and contraction of your back body with each inhalation and exhalation.
Step 5: Holding the Pose
- Hold the pose for as long as you feel comfortable. This can be anywhere between 30 seconds to a few minutes.
Additional Tips For Practising Child’s Pose
Listen to Your Body: Child Pose is a resting posture, so it should be comfortable. Adjust your position to match your body's needs.
Modify as Needed: If you have tight hips or find it difficult to sit on your heels, place a cushion or rolled-up blanket between your hips and heels.
Breathe with Awareness: Pay attention to your breath. Allow the breath to flow smoothly, promoting relaxation and release.
Gentle Stretching: While this pose is a resting pose, it also gently stretches the hips, thighs, and lower back. Let the pose stretch these parts passively. Don’t try to stretch actively.
Benefits of Child's Pose
Balasana is one of the best yoga poses for beginners because it offers plenty of excellent physical as well as mental benefits. It is the perfect pose to relax and rest in between strenuous workouts. Here are some of the benefits of Child’s Pose:
Provides Stress Relief
Child's Pose is an effective stress-relieving pose, offering a sense of tranquillity and calmness. You can let your mind relax, clear it of negative thoughts, and become aware of your own self.
It’s the Perfect Transitory Pose
Child’s Pose is one of the best asanas that acts as a transitory pose to lead into more intense poses in a yoga sequence.
Provides Hip and Back Relief
The Child’s Pose gently stretches the hips, thighs, and lower back, alleviating discomfort and easing tension.
Digestive Aid
Child's Pose may also help massage the internal organs, promoting digestion and soothing the stomach.
Mind-Body Connection
The act of resting the forehead on the mat can symbolise introspection and strengthen the mind-body connection.
The Child's Pose (Balasana) provides the gift of relaxation in the midst of your yoga practice. It offers a moment to breathe, let go of tension, and reconnect with yourself. Whether you're a seasoned yogi or just starting your journey, incorporating Child's Pose into your practice can provide profound benefits for your physical and mental well-being.
If you wish to incorporate the Balasana into your yoga routine in an effective manner, then download the FITPASS app and find the best yoga classes near you instantly. Start your yoga journey and be on your way to a healthier and fitter you both in mind and in body.
