Benefits of the pose: Balasana (Child’s Pose)

Yoga‬, or actually ‪‎asana‬, doesn’t mean you HAVE to wrap yourself into a pretzel, or look like the models on the front of the yoga magazine (any magazine for that matter) or eat a certain diet. It’s about surrender. It’s about love and life. It’s about taking time for yourself. It’s about calming the body and mind. It’s about doing what feels good in YOUR body. Ultimately, it’s about preparing yourself for meditation and being with your true self, bowing down to your higher self. Balasana (BAH-las-anna), or child’s pose, is a basic kneeling forward bend, bowing and surrendering.

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Version 1: Child’s pose

  1. Kneel on the floor with the knees and toes together. Let the hips sink back towards the heels.
  2. Let your torso rest on or between your thighs.
  3. Bring your forehead to rest on the floor or a block
  4. Bring the arms back to rest beside the body, let the shoulders and back relax.
  5. As you breathe, feel how the back of the body expands and relaxes.
  6. Feel the points on your body that connect to the ground: shins, tops of the feet, hands, arms, forehead.
  7. Let gravity take over as you continue to breathe and relax.

Version 2: Extended Child’s pose

  1. From a kneeling position with the toes together and knees wide apart, sink the hips back towards the heels. The wider the hips, the deeper the stretch in the hips.
  2. Lengthen the spine and release the torso down between the thighs.
  3. Bring your forehead to rest on the floor or a block
  4. Extend the arms forward and draw the shoulders back
  5. As you breathe, feel how the back of the body expands and relaxes
  6. Feel the points on your body that connect to the ground: shins, tops of the feet, hands, arms, forehead
  7. Let gravity take over as you continue to breathe and relax

This pose is an excellent way to rest during a class. I tell my students it’s the universal sign for “I am honoring my body.” It’s great to drop into this pose and breathe for 5 minutes after a long day. Balasana is a grounding pose because of how connected your body with the ground/mat: shins, feet, ankles, forehead, arms, hands.

Share your experiences with me below. Thanks!

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