Achieve Calm: Child’s Pose (Balasana) How-To Guide

Child’s Pose

Child’s Pose With Arms Outstretched

Child’s Pose Using Props

What is the pose common name?

Child’s Pose

What is its Sanskrit name?

Balasana बालासन

How do you pronounce it?

Bah-LAH-suh-nuh

What does it mean?

The name “Balasana” comes from “Bala,” which means child in Sanskrit. This pose imitates the fetal position, symbolizing rest and surrender.

What is the significance of this pose?

Balasana symbolizes a child-like state of surrender, rest, and rejuvenation. It encourages practitioners to let go of stress and tension, promoting a sense of safety and calm.

Which chakras are activated by Child’s Pose?

• 
  Third Eye Chakra: This pose, with the forehead resting on the mat, stimulates the Third Eye Chakra, enhancing intuition and inner vision.
• 
  The Root Chakra: By grounding the body, it helps stabilize and energize the Root Chakra, promoting a sense of security and balance.

How does Child’s Pose help in balancing the chakras?

Child’s Pose helps balance the chakras by calming the mind and grounding the body. The forehead’s connection with the mat activates the Third Eye Chakra, enhancing mental clarity and intuition.

The gentle pressure on the legs and feet grounds the Root Chakra, fostering a sense of security and stability.

Which categories is this pose in?

• Restorative

What level is this pose?

• Beginners

What groups is this pose for?

• For beginners
• For seniors
• For children
• For pregnant women

Are there any ailments it’s good at helping with?

• Stress and Anxiety: The pose promotes relaxation and helps in reducing stress and anxiety.
• Back Pain: It gently stretches and releases tension in the back muscles.
• Digestive Issues: The slight pressure on the abdomen can aid in digestion and relieve bloating.

What muscle groups are activated during this pose?

• Back (Erector Spinae)
• Hips (Hip Flexors)
• Thighs (Quadriceps)
• Shoulders (Deltoids)

What are its benefits?

• Calms the mind and relieves stress and anxiety.
• Gently stretches the hips, thighs, and ankles.
• Relieves back and neck pain when performed with the head and torso supported.
• Promotes relaxation and helps in preparing for sleep.

What are step-by-step instructions?

1. Kneel on the floor with your big toes touching and knees spread apart.
2. Sit back on your heels and slowly lower your torso between your thighs.
3. Extend your arms forward with palms facing down or rest them alongside your body.
4. Allow your forehead to rest on the mat.
5. Close your eyes and breathe deeply, holding the pose for as long as comfortable.

Are there modifications and variations?

• Beginner-Friendly: Place a cushion or yoga block under your forehead for added support.
• Seated on the floor: Sit back on your heels with knees together for a more compact version.
• With Props: Use a bolster between your thighs and torso for extra support.
• Extended Arms Variation: Stretch your arms out in front of you with palms facing down to deepen the stretch in your back.

What are your recommendations for this pose?

General

• Focus on your breath and let go of any tension in your body.
• Use props like cushions or blocks to make the pose more comfortable.

For Beginners

• Keep your knees together if spreading them wide is uncomfortable.
• Use a folded blanket under your knees if they feel strained.

For Seniors

• Perform the pose with a chair for support.
• Place cushions under your hips and torso for added comfort.

For Children

• Make it playful by imagining they are a small rock or a turtle hiding in its shell.

For Pregnant Women

• Keep your knees wider apart to accommodate your belly.
• Use a bolster under your torso for support.

For Teachers Teaching this pose

• Emphasize the importance of breathing deeply to enhance relaxation.
• Encourage students to use props to make the pose more accessible.

What are common mistakes and how to correct them?

• Common Mistake: Straining the neck by not supporting the forehead.
  • Correction: Place a cushion or yoga block under the forehead.
• Common Mistake: Holding tension in the shoulders.
  • Correction: Let the shoulders relax and move away from the ears.
• Common Mistake: Not sitting back on the heels.
  • Correction: Use a folded blanket between the calves and thighs for comfort.

What poses can be sequenced with this pose?

Preparatory Poses

• Cat-Cow Pose (Marjaryasana-Bitilasana)
• Downward Facing Dog (Adho Mukha Svanasana)

Counter Poses

• Cobra Pose (Bhujangasana)
• Seated Forward Bend (Paschimottanasana)

Example sequences with this pose

For Beginners

1. Cat-Cow Pose (Marjaryasana-Bitilasana)
2. Child’s Pose (Balasana)
3. Downward Facing Dog (Adho Mukha Svanasana)
4. Seated Forward Bend (Paschimottanasana)

For Intermediates

1. Downward Facing Dog (Adho Mukha Svanasana)
2. Child’s Pose (Balasana)
3. Cobra Pose (Bhujangasana)
4. Pigeon Pose (Eka Pada Rajakapotasana)

For Advanced

1. Sun Salutation (Surya Namaskar)
2. Child’s Pose (Balasana)
3. Headstand (Sirsasana)
4. Wheel Pose (Urdhva Dhanurasana)

FAQs

• How long should I hold Child’s Pose?
  Aim for 1-5 minutes, depending on comfort.
• Can I do this pose if I have knee pain?
  Yes, use a cushion between your calves and thighs or perform the pose with a chair for support.
• Is it normal to feel discomfort in the hips?
  A mild stretch is normal, but avoid any sharp pain. Use props for support.
• Can pregnant women do this pose?
  Yes, with modifications like keeping the knees wider and using a bolster.
• How does Child’s Pose help with stress?
  The pose encourages deep breathing and activates the parasympathetic nervous system, promoting relaxation.
• Should I point my toes or keep them flat?
  Keep the tops of your feet flat on the mat to avoid straining the toes.
• What should I do if my forehead doesn’t reach the mat?
  Use a cushion or yoga block under your forehead for support.
• How can I deepen the stretch?
  Extend your arms further forward and sink your hips towards your heels.
• Can I practice Child’s Pose after eating?
  Yes, it can aid in digestion and relieve bloating.
• How often should I practice Child’s Pose?
  Incorporate it into your daily routine or as needed to relax and stretch.

Conclusion

Child’s Pose (Balasana) is a restorative yoga posture that offers numerous physical and mental benefits.

Whether you are a beginner or an experienced yogi, this pose can help you relax, stretch, and rejuvenate.

For more detailed guides on various yoga poses, visit our yoga poses library where we group and categorize poses for easy access.

Namaste