Balasana, or Child's Pose, is just a great pose. You could practice Balasana to relax, to stretch, to unwind and to recharge.

what is balasana

Balasana is one of the resting postures practiced in yoga. It looks like a very simple posture, but brings deep relaxation and helps stretch your back, hips, and thighs. Words “balasana” are derived from Sanskrit. “Bala” means child, and “asana” means pose; you’re mimicking a resting child. It’s like security and warmth both with and within your body.

How to Do Balasana

Start on Your Hands and Knees (Tabletop Position)

Lie down on all fours, with your wrists straight underneath your shoulders and your knees under your hips. Keep your back straight and gaze down at the floor.

Bring Your Big Toes Together

INTERLOCK YOUR BIG TOES: Now, take your big toes and interlock them behind you. You want to keep your knees about hip-width apart.

Lower Your Hips to Your Heels

Slowly lower your hips down toward your heels. You want to try resting your buttocks on your heels, but if that is too tight for you, no worries at all! You can always put a pillow or blanket under your hips for support.

Stretch Your Arms Forward

Extend your arms out straight in front of you, with fingers stretched out and palms facing down toward the floor. Reach forward as far as you can to stretch your spine.

    Rest Your Forehead on the Mat

    Let your forehead lightly touch the ground or rest on a yoga block, if you can’t quite reach it. That’s fantastic for relaxing the mind.

    Breathe Deeply

    Close your eyes, un-tense your shoulders, and slowly breathe in deeply, hold for at least 30 seconds. You can stay here as long as feels good

    Balasana Benefits

    Stretches the Back and Spine

    Balasana stretches and lengthens the spine in a very gentle manner. It helps in releasing tension in the back, which benefits those desk warriors or others who work sitting for a long time with tightly tightened muscles from stress.

    Opens the Hips

    Lowering the hips to the heels stretches the hip muscles that are usually tight from sitting or standing for extended periods. Improves flexibility and range in the hips.

    Relieves Stress and Anxiety

    Child’s Pose is very soothing and grounding for the body. It gives lots of relaxation to the mind, and was able to reduce stress and lighten the feeling of anxiety. It’s like hitting the reset button!

    Improves Digestion

    For Balasana, the stimulation of the digestive apparatus can happen since it gently massages the abdominal organs. It may ease bloating or indigestion and, therefore, is a perfect asana to do right after meals, assuming that this is done an hour or two after a meal has been ingested.

    Relieves Lower Back Pain

    This gentle stretch to the lower back can be particularly relieving for those who suffer from lower back discomfort due to poor posture or long hours of sitting.

    Promotes Circulation

    Going into this forward-bending position allows you to rest with your head in a way that promotes circulation to it – a much-needed and restorative change of pace after a stressful day

    FAQs

    Q: Can anyone do Balasana?

    A: Yes! It is a pose everybody can do. But if you have knee or ankle injuries, don’t do it or at least consult with a yoga instructor first.

    Q: How long should I stay in Balasana?

    A: You can maintain the pose for as long as is comfortable. Start with 30 seconds and then increase it to several minutes if it feels alright.

    Q: Is safe to practice Balasana when I am pregnant?

    A: Avoid this pose, especially in advanced pregnancies because it compresses the abdomen. There are other better pregnancy-friendly poses.