Uta’s Insights: Yoga Pose of the Week—8. Child’s Pose

July 28, 2014 By Uta Pippig
Modified Child’s Pose. ©  Take The Magic Step

Child’s Pose—Balasana

Balasana [bala = child] is a beautiful resting and stretching pose that I usually enjoy practicing in the middle of my yoga program to deeply relax for one to two minutes.

It gently stretches your lower back, hips, thighs, knees, and ankles. And it helps to relax your spine, shoulders, and neck.

Balasana also promotes increased blood circulation to the head that nourishes the brain cells.

This pose is wonderful when you feel like taking a little break from the vigorous standing poses―to recover, rejuvenate, and relax―before switching to floor poses.

How to practice the Child’s pose:

  1. Place your knees on your mat, and while kneeling bring your big toes together. Then, gently sit on your heels and separate your knees as wide as your hips.
  2. Now, exhale and move your torso forward until it rests between your thighs. Lower your hips even more and feel how your torso moves deeper into your inner thighs. Lengthen your tailbone and at the same time gently place your forehead in front of you on the mat.
  3. Stretch out your arms and place the palms of your hands on the mat―as shown in the photo―into a modified version of the asana. Rest in this position for one minute.
  4. Next, lay your hands alongside your torso with the palms up, and move the front of your shoulders towards the mat.
  5. Stay in this position for one to two minutes. Breathe deeply and equally so you feel perfectly relaxed. Please, make sure you come slowly out of this position by placing your hands underneath your shoulders and gently pushing your upper body up.

I hope that practicing this asana will leave you feeling relaxed and rejuvenated.

And let us get ready for some fun floor poses beginning next week.



Reading Suggestions:

  1. Yoga for the Right Balance
  2. Benefits of Yoga
  3. Yoga for Performancesm: Introduction
  4. Yoga for Performancesm: Runners’ Sequence, Part 1

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