How To Do The Balasana And What Are Its Benefits August 11, 2016

Balasana, Child’s Pose, or Child’s Resting Pose is an asana. Sanskrit: बालासन; Bala – Child, Asana – Pose; Pronounced as BAHL-ahs-ahna

This asana gets its name from the Sanskrit words ‘bala’ (बाल) that means child and ‘asana’ (आसन) that means pose. This asana resembles the fetal position. It is a resting pose that focuses on the thighs and also helps alleviate back pains. If this asana is performed with a full gravitational pull, one can notice a great sense of mental, physical, and emotional solace.

Everything You Need To Know About Balasana

  1. What You Should Know Before You Do This Asana
  2. How To Do The Balasana
  3. Precautions And Contraindications
  4. Beginner’s Tips
  5. Advanced Pose Alterations
  6. The Benefits Of Balasana
  7. The Science Behind The Child Pose
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do This Asana

Like any other yoga asana, this one too must be performed at least four to six hours after a meal. Your bowels and stomach must be empty when you practice this position. Being a resting pose, it can be practiced whenever you need to catch your breath or relax, either in the midst of your workout or afterwards.

  • Level: Basic
  • Style: Vinyasa
  • Duration: 1 to 3 Minutes
  • Repetition: None
  • Stretches: Hip, Thigh, Ankle
  • Strengthens: Back, Neck, Shoulders

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How To Do Balasana (Child Pose)

  1. Kneel down on the floor and touch your big toes to each other as you sit on your heels. Once you are comfortable, spread your knees hip-width apart. Inhale.
  1. Bend forward, and lay your torso between your thighs as you exhale.
  1. Now, broaden the sacrum all across the back of the pelvis, and narrow the points of your hip such that they point towards the navel. Settle down on the inner thighs.
  1. Stretch the tailbone away from the back of the pelvis as you lift the base of your head slightly away from the back of the neck.
  1. Stretch your arms forward and place them in front of you, such that they are in line with your knees. Release the fronts of your shoulder to the floor. You must feel the weight of the front shoulders pulling the blades widely across your back.
  1. Since this asana is a resting pose, you can stay in the pose from anywhere between 30 seconds to a few minutes.
  1. To release the asana, first stretch the front torso. Then, breathe in and lift from the tailbone while it pushes down into the pelvis.

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Precautions And Contraindications

These are some points of caution to take into consideration before you do this asana.

  1. If you find it difficult or uncomfortable to place your head on the floor, you can use a pillow for comfort.
  1. It is best to avoid doing this asana if you are suffering from diarrhea or knee injuries.
  1. Patients with high blood pressure must avoid practicing this asana.

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Beginner’s Tips

If you are a beginner, these few pointers will help you in your practice.

  1. It is not a common practice to breathe fully and consciously upto the back of our torso. Practicing the Balasana the right way will help you do that.
  1. As you begin the practice of yoga, you can practice this asana to get you ready for a deep forward bend.

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Pose Alterations

To try a variation of this asana, you can also place your hands beside your body, alongside your torso, with your palms facing upwards. This will increase the relaxation quotient in the asana.

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The Benefits Of Balasana (Child Pose)

  1. It helps release tension in the chest, back, and shoulders.
  2. This asana is highly recommended, especially if you have a bout of dizziness or fatigue during the day or during your workout.
  3. This asana helps to reduce stress and anxiety.
  4. It helps to massage and flex the internal organs in the body, keeping them active and supple.
  5. This asana helps to stretch and lengthen the spine.
  6. If this asana is done with support on the head and the torso, it relieves pain in the lower back and neck.
  7. It helps to stretch the ankles, hips, and thighs.
  8. It promotes blood circulation all throughout the body.
  9. The tendons, muscles, and ligaments in the knee area are thoroughly stretched.
  10. It encourages the right way of breathing and calms both the body and the mind.

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The Science Behind The Child Pose

The Balasana is a restorative, calming pose that relaxes and rejuvenates the body. The stretch in the back relaxes the spinal column. It calms the muscles, thereby helping to alleviate pain, especially in back, neck, and shoulders. The knees are also stretched and relaxed, and therefore, the tendons, muscles, as well as joints are healed and made ready for functioning. The pose resembles a fetal position and is said to provide physical, mental, and emotional solace to the being.

This pose truly promotes positive feelings, transporting you back to your childhood days and stripping you off ill feelings and arrogance.

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Preparatory Poses


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Follow-Up Poses

Balasana is a resting pose that can preceed or follow any asana.

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The Balasana is a basic yoga posture that brings out the child in you. While it completely stretches and relaxes your body, it also successfully makes you very happy.

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