Child's Pose

Balasana

Childs pose is a restful posture that restores balance to the body and mind. It can be usefully placed anywhere into a yoga or stretching routine or workout when calm and rest are needed, or when a return to natural breath is sought.

To come into this posture, Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees hip width.

Exhale and lay your torso between the thighs. Broaden your lower back and allow the hips to sink. Lengthen your spine by drawing the tailbone and crown of the head away from one another.

Next, place your hands on the floor alongside your torso, palms up, and release your shoulders toward the floor. Feel the opening between the shoulder blades as the shoulders drape towards the floor.

Childs pose provides an excellent opportunity to breathe consciously and fully into the back body. Allow each inhale to expand the back body toward the ceiling, lengthening and widening the spine. Then with each exhalation, release the torso a little more deeply toward the floor.

Stay anywhere from 30 seconds to a few minutes. To exit the posture, place the palms by the shoulders, and inhale as you lift the torso off the thighs, back to a seated posture.

Another variation is to stretch your arms forward to increase the length of the side body and arms.

Body Focus

Thighs, back body

Benefits

Gently stretches the hips, thighs, and ankles

Calms the brain and helps relieve stress and fatigue

Take Note

Unless under the supervision of a yoga instructor, do not practice childs pose if you are pregnant or have severe knee injuries.