Child’s pose, also known as Balasana, is a resting pose in yoga that provides gentle stretching for the hips, thighs, and ankles. It calms the brain and relieves stress, making it a therapeutic pose for both the body and mind. In this complete guide, we’ll explore the many benefits of Child’s Pose, proper technique, common mistakes to avoid, and different variations to try.
Introduction
Child’s Pose is a beginner-friendly pose that is accessible for all levels of yoga practitioners. It is often sequenced between more active standing or seated postures as an opportunity to rest the body. The pose resembles a child relaxing in a fetal position, knees tucked under the body and forehead resting on the mat.
In Child’s Pose, the hips are stretched while the upper body, head, and arms are at rest. This forward fold creates space along the spine, providing relief for the lower back. The calming, inward nature of the pose quiet the mind, reduces stress and anxiety, and promotes inner stillness. The gentle inversion circulates blood flow and rejuvenates tired limbs.
Regular practice of Child’s Pose can cultivate emotional balance, self-reflection, and mindfulness. It is an excellent pose to restore both the physical body and subtle energy body. Child’s Pose can be practiced on its own when you need to reset during the day. It’s also commonly used during yoga, pilates, and meditation sessions when a revitalizing break is needed.
Benefits of Child’s Pose
The benefits of Child’s Pose are both physical and mental. Here are some of the top reasons to practice this therapeutic posture.
Physical Benefits
- Stretches hips, thighs, and ankles
- Releases tension in lower back
- Alleviates stress and fatigue
- Improves digestion
- Stimulates internal organs
- Helps relieve headaches
- Relieves symptoms of asthma
- Cools and calms the nervous system
Mental Benefits
- Lowers stress and anxiety
- Promotes relaxation and inner stillness
- Clears the mind and improves focus
- Builds self-awareness and mindfulness
- Therapeutic for trauma and grief
- Creates sense of emotional safety
The combination of physical release and mental calm make Child’s Pose an excellent addition to any yoga sequence or mindfulness practice. It provides total-body relief when you need it most.
How to Perform Child’s Pose
Child’s Pose may look simple, but proper alignment is important to receive the full benefits. Follow these step-by-step instructions for safe and effective technique:
Step-by-Step Guide
- Begin on your hands and knees. Spread your knees hip-width apart and toes together behind you.
- Exhale and sit your hips back toward your heels, lowering your chest between your knees.
- Lengthen your torso over your thighs and reach your arms straight out in front with palms facing down.
- Release your forehead to rest on the mat. Lay your chest on your thighs in a relaxed manner.
- Breathe deeply for 5-10 breaths. With each exhale, allow your body to soften and sink deeper into the pose.
- To exit the pose, bring your hands under your shoulders and slowly lift your chest.
Common Mistakes and How to Avoid Them
- Collapsing in lower back: Maintain length in spine by actively reaching crown of head forward.
- Gripping in shoulders: Keep shoulders soft and relaxed away from ears.
- Holding breath: Remember to breathe fully during the pose.
- Overarching in neck: Allow head and neck to be heavy, supported by the mat below.
Variations of Child’s Pose
Try these different variations to find the expression of Child’s Pose that suits your body best:
Extended Child’s Pose
- Reach arms long and active with palms facing up. Stretches entire front body.
Side Stretch Child’s Pose
- Reach one arm overhead, stretching to the side for a shoulder and side body release.
Supported Child’s Pose
- Place a bolster or blocks underneath your torso for a completely supported upper body. Great for sore low backs.
Tips for Practicing Child’s Pose Safely
Keep these tips in mind for a safe, comfortable, and therapeutic Child’s Pose:
- Modify for knee or back injuries by keeping knees wide or placing padding underneath.
- Adjust width between knees according to hip tightness.
- Relax neck and jaw fully, letting head be heavy.
- Focus on steady, full breaths throughout.
- Stay for at least 5 long breaths to gain the full benefits.
- Come out of the pose slowly, allowing the head to lift last.
Child’s Pose is truly a nurturing posture for body, mind and spirit. This restorative forward fold is the perfect way to reboot and reset during any type of practice. Try incorporating Child’s Pose more frequently into your daily routine for its calming benefits. Allow its gentle support to soothe and restore you from head to toe.
