Poses >> Balasana

Balasana

bala (child)

This is one of the most basic poses and a quintessential forward bend. It is the “resting pose” of choice for most yogis, because it keeps the attention drawn inward and is restorative to the whole body. This pose is one of introversion, curling up and reconnecting to feelings of support and release.

1. In general, forward bends are wonderful for helping you focus inward and quiet your mind. As the body bends forward, the heart folds into its center. Forward bends are great for relieving lower back pain by stretching the lower back muscles and lengthening the hamstrings. The leg muscles often hold more stress than any other muscle group in the body! This also tonifies the kidneys, allowing them to decompress, improving your complexion and allowing the leg and back muscles to relax and become fluid.
2. Sit back on your heels, let the feet relax, then bring your forehead to the floor. Close your eyes to help you draw inward.�
3. Rest your arms alongside your body with your palms facing up. The pose should feel completely relaxing.
4. Let your tailbone relax toward your heels, this will help relax your lower back. Your buttocks do not have to touch your heels.
5. Take several slow breaths. As you do, let your shoulders sink away from your ears. Let your belly relax with each breath, like a baby’s tummy. A baby hasn’t learned shallow chest breathing. Deep breathing is the most powerful tool to calm the mind and relieve anxiety and stress in the body.
6. Gentle pressure on the forehead, also helps to massage the frontal lobe or the brain – so the “thinking mind” relaxes.

• Modifications: If it’s challenging to place your head on the floor, place a pillow, blanket or block under the forehead. You can also fold a blanket or towel between the knees and the calves if your knees feel strained. Another option is to place a towel under the feet, knees or shins if you feel any discomfort.
• Notes for women: Child’s Pose is ideal during menstruation. Place your knees hip-width apart; gently rest your belly on a stack of blankets or a bolster for 10 minutes or more.� The counter pressure on the belly may feel especially good if you have menstrual cramps. Most women find this pose especially helpful in the first trimester of pregnancy as well, however, you may want to avoid practicing if you are more than three months pregnant.

Video and Text by Yogamates Featured Teacher: Ashley Turner