Balasana is known as Child’s Pose and also a resting pose. The word Balasana comes from two Sanskrit words: Bala, meaning “child,” and Asana, meaning “pose.” This pose helps the body relax by gently stretching the muscles, making it a comfortable resting pose.
HOW TO SIT AND PRACTISE
Kneel on the mat with the knees slightly apart. Place the feet with the soles facing upward and the big toes touching each other.
Sit back on the heels, allowing the hips to rest on the heels and the thighs to rest on the calves. Keep the back straight and the head aligned with the spine.
Keep the arms by the sides. While inhaling, slowly lift both arms up.
While exhaling, slowly bend forward without lifting the hips from the heels. Bring the chest towards the thighs and gently place the forehead on the mat. Stretch both arms straight forward with the palms facing downward.
Breathe slowly and deeply while staying in the pose for 5 minutes.
To come out of the pose; while slowly inhaling lift the head then the upper body and sit with hips resting on the heels.
For deeper relaxation, place the arms alongside the body with the palms facing upwards instead of stretching them forward. This position allows the body to relax more deeply.
FOR THE BEGINNERS
Stay in Balasana for a few seconds or minutes till the body feels comfortable, then gradually increase the time up to 5 minutes as the body becomes accustomed to the pose.
To return to the sitting position, place the palms on the floor and gently press into the mat for support while slowly lifting the upper body.
Place a soft towel or cushion under the forehead if additional support is needed.
THE BENEFITS OF BALASANA
Stretches the back muscles and helps relieve lower back pain.
Gently stretches the spine, hips and thighs.
Helps reduce stress and fatigue and promotes relaxation of the mind and nervous system.
Helps relieve tension around the neck and head and provides relief from migraines.
Supports digestion and helps reduce bloating.
WHEN TO AVOID BALASANA
Avoid practising Balasana without medical advice if there is a knee injury or a recent operation involving the knees, hips or ankles.
It is also advisable to seek medical advice before practising Balasana in case of significant back pain or during pregnancy.