Child’s Pose, or Balasana, is a gentle, restorative yoga pose that provides a soothing stretch and allows the body to relax. Known for its calming and grounding effects, Child’s Pose is often used as a resting pose within a yoga sequence, helping to relieve tension and reset the mind. This pose gently stretches the lower back, hips, and shoulders, making it accessible for yogis of all levels. Here’s how to perform Child’s Pose, its benefits, and some helpful tips.
How to Do Child’s Pose (Balasana)
- Begin on Hands and Knees: Start in a tabletop position with your wrists under your shoulders and knees under your hips.
- Bring Big Toes Together: Bring your big toes together, and widen your knees as far apart as is comfortable. For a more compact pose, keep your knees together.
- Lower Hips to Heels: Exhale and gently lower your hips back toward your heels. It’s okay if they don’t touch your heels completely—go as far as is comfortable.
- Extend Your Arms Forward: Stretch your arms out in front of you with your palms facing down, allowing your chest to sink toward the floor. Alternatively, you can rest your arms alongside your body with palms up for a more restful variation.
- Rest Your Forehead: Lower your forehead to the mat, allowing your neck and shoulders to relax. Close your eyes and breathe deeply.
- Hold and Breathe: Stay in Child’s Pose for several deep breaths, feeling the stretch along your spine and the release in your lower back.
To come out of the pose, gently lift your torso back up to a seated position or return to tabletop.
Benefits of Child’s Pose (Balasana)
- Relieves Tension in the Lower Back: Child’s Pose stretches and releases tension in the lower back, providing relief for tight or sore muscles.
- Gently Opens Hips and Inner Thighs: The gentle stretch to the hips and inner thighs helps increase flexibility in these areas over time.
- Calms the Mind and Reduces Stress: This pose naturally slows the breath, which helps to calm the mind, reduce stress, and promote a sense of inner peace.
- Improves Digestion: By gently compressing the abdomen, Child’s Pose can aid digestion and may relieve bloating.
- Promotes Mindfulness and Grounding: The comforting, grounded position of Child’s Pose encourages introspection and mindfulness, creating a moment of connection with oneself.
Tips for Practicing Child’s Pose
- Use a Prop for Comfort: If your hips don’t comfortably reach your heels, place a folded blanket or cushion between your thighs and calves for added support.
- Relax Completely: Allow gravity to pull your chest and torso downward rather than actively engaging muscles—this is a passive, restorative pose.
- Try Arm Variations: If you feel strain in the shoulders, bring your arms to rest alongside your body, palms facing up, or stack your hands and rest your forehead on them for added support.
- Breathe Deeply: Focus on deep, even breaths, feeling your belly expand and contract as you inhale and exhale.
Child’s Pose is a comforting, restful position that provides both physical and mental relief. Whether you’re new to yoga or an experienced practitioner, Balasana offers a soothing sanctuary to reconnect, release tension, and find a moment of peace in your practice.