How To Do The Balasana And What Are Its Benefits

Balasana, Child’s Pose, or Child’s Resting Pose is an asana. Sanskrit: बालासन; Bala – Child, Asana – Pose; Pronounced as BAHL-ahs-ahna

This asana gets its name from the Sanskrit words ‘bala’ (बाल) that means child and ‘asana’ (आसन) that means pose. This asana resembles the fetal position. It is a resting pose that focuses on the thighs and also helps alleviate back pains. If this asana is performed with a full gravitational pull, one can notice a great sense of mental, physical, and emotional solace.

Everything You Need To Know About Balasana

  1. What You Should Know Before You Do This Asana
  2. How To Do The Balasana
  3. Precautions And Contraindications
  4. Beginner’s Tips
  5. Advanced Pose Alterations
  6. The Benefits Of Balasana
  7. The Science Behind The Child Pose
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do This Asana

Like any other yoga asana, this one too must be performed at least four to six hours after a meal. Your bowels and stomach must be empty when you practice this position. Being a resting pose, it can be practiced whenever you need to catch your breath or relax, either in the midst of your workout or afterwards.

  • Level: Basic
  • Style: Vinyasa
  • Duration: 1 to 3 Minutes
  • Repetition: None
  • Stretches: Hip, Thigh, Ankle
  • Strengthens: Back, Neck, Shoulders

How To Do Balasana (Child Pose)

  1. Kneel down on the floor and touch your big toes to each other as you sit on your heels. Once you are comfortable, spread your knees hip-width apart. Inhale.
  1. Bend forward, and lay your torso between your thighs as you exhale.
  1. Now, broaden the sacrum all across the back of the pelvis, and narrow the points of your hip such that they point towards the navel. Settle down on the inner thighs.
  1. Stretch the tailbone away from the back of the pelvis as you lift the base of your head slightly away from the back of the neck.
  1. Stretch your arms forward and place them in front of you, such that they are in line with your knees. Release the fronts of your shoulder to the floor. You must feel the weight of the front shoulders pulling the blades widely across your back.
  1. Since this asana is a resting pose, you can stay in the pose from anywhere between 30 seconds to a few minutes.
  1. To release the asana, first stretch the front torso. Then, breathe in and lift from the tailbone while it pushes down into the pelvis.