Balasana - child pose
Sanskrit: Bala - child, asana - pose
This asana mimics the position of the fetus in the womb. Balasana is a relaxing pose. In addition, it is practiced as a counter-pose to many other asanas within a sequence.
- Level: Beginner
- Duration: 1-3 minutes
- Repetition: none
- Stretches: hip, thighs, ankles
- Strengthens: back, neck, shoulder
- Chakra: Mooladhara Chakra (Root Chakra)
Benefits of Balasana
♥ Fights fatigue through relaxation
♥ Soothes the mind through regulated breathing
♥ Helps with stress and anxiety
♥ Stretches and lengthens the spine, helping with back and neck pain
♥ Stretches the ankles, hips, and shoulders
♥ Stimulates digestion
Contraindications of Balasana
♦ knee injuries
♦ problems with the ankles
♦ high blood pressure
♦ pregnancy (still possible with spread knees)
♦ eye and ear infections
Instructions for Balasana
1. Kneel and support yourself with your hands.
2. Lay your toes flat on the floor, and if it's uncomfortable for you to keep your knees together, leave a hip-width gap between your knees.
3. Exhale and bring your buttocks down onto your ankle.
4. Fold your upper body forward on your thighs. Extend your neck and place your forehead in front of you on the mat.
5. You can either place your hands next to your thighs, palms up. Or you can take them in front of your head.
6. Breathe a few times deep into your stomach and go deeper and deeper into the pose while exhaling. Just relax.
7. To get out of the pose, breathe in, extend your upper body forward and sit up.
The science behind Balasana
Child pose is a regenerative and relaxing pose that rejuvenates the body. The deep stretching of the back relaxes the spine. Balasana reactivates the muscles and thus helps to reduce pain, especially in the back, shoulders, and neck. By stretching and loosening the knees, the ligaments, tendons, and joints are revived. On the mental and emotional level Balasana helps to give comfort and to heal old wounds. This pose brings back positive feelings of childhood and helps to take down the own arrogance.
Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.