Balasana

Child's Pose

Beginner

Overview

Balasana, or Child's Pose, is a gentle resting pose that provides a sense of calm and security. This nurturing pose allows you to turn inward, release tension, and reconnect with your breath while gently stretching the hips, thighs, and ankles.

Benefits

Relieves stress and anxiety
Gently stretches hips, thighs, and ankles
Calms the mind and nervous system
Reduces fatigue and dizziness
Helps relieve neck and back pain
Promotes introspection and mindfulness

Step-by-Step Instructions

Starting Position

Begin in a kneeling position on your mat with your knees hip-width apart and your big toes touching behind you.

Sit Back

Exhale and sit back on your heels. If this is uncomfortable, place a cushion or bolster between your calves and thighs.

Fold Forward

Slowly fold forward, bringing your torso down between your thighs. Allow your forehead to rest on the mat.

Position Your Arms

Extend your arms forward with palms down, or rest them alongside your body with palms facing up for a more restorative variation.

Breathe and Rest

Hold the pose for 30 seconds to several minutes, breathing deeply and allowing your body to relax completely.

Modifications

For Knee Issues

Place a cushion or folded blanket between your calves and thighs to reduce pressure on your knees.

For Tight Hips

Widen your knees and place a bolster or pillow under your torso for support.

For Pregnancy

Widen your knees to make room for your belly and use props for comfort and support.

Precautions

Knee Injuries

Avoid this pose if you have serious knee injuries or use modifications to reduce pressure.

Ankle Issues

Place a rolled towel under your ankles if you experience discomfort in this area.

Diarrhea

Avoid this pose if you're experiencing digestive issues, as the compression may be uncomfortable.