Yoga : Balasana (Child's Pose) - how to perform & benefits

 

Balasana, commonly known as the Child’s Pose, is a foundational resting yoga posture. Derived from Sanskrit, "Bala" means child, and "Asana" means pose or posture. It is a calming pose that helps to stretch the back, hips, thighs, and ankles while promoting relaxation and mindfulness. Balasana is often practiced between more strenuous yoga poses to help center the mind and body.


How to Perform Balasana

1. Starting Position

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


2. Bend Forward

Sit back onto your heels, and slowly lower your upper body forward, bringing your chest to rest on or between your thighs.


3. Extend Your Arms

Stretch your arms forward with your palms facing down, or place them alongside your body with palms up, depending on what feels more comfortable.


4. Head Position

Rest your forehead gently on the floor or a yoga block for support.


5. Relax Your Body

Allow your shoulders, neck, and back to relax fully. Breathe deeply and hold the pose for 30 seconds to several minutes.


6. Return to Upright

To release the pose, use your hands to push yourself back to a kneeling position slowly.


Tips for Beginners

If your hips don’t reach your heels, place a folded blanket or cushion under your hips for support.

If it’s challenging to rest your forehead on the ground, use a block or pillow under your head.

Focus on slow, deep breathing to enhance the relaxation benefits.

Balasana is a versatile and therapeutic pose that can help reduce stress and gently stretch the body, making it suitable for yogis of all levels.


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