Childs Pose 
(Balasana)

Childs Pose (Balasana)
keywords: childs pose, balasana

Name: Child’s Pose
Sanskrit: Balasana
Pronunciation: bah-LAHS-anna
Pose Level: Beginner

Step-by-Step:
To start with Child’s pose, kneel, sitting on your heels: your feet are together while the knees open slightly to the sides, so that they can accommodate your belly.

Drop your weight forward, resting your torso and forehead on the floor. Stretch your arms out in front of you, on your mat, so that your back is straight.

With your hands tightly fitting, pull the mat towards you, drawing towards the center of your body. You will feel the shoulder blades descend down and more centrally towards the spine. Then, always with your hands, push away. Alternate this small pulling and pushing motion and watch what happens in your body.

 Breathe and remain alert, light on the points of support, without collapsing.


Benefits:
relaxes for the whole body
relieves stress and fatigue
accustoms the body to correct breathing in the back
Gently stretch your hips, thighs and ankles;
Reduces fatigue;
Eliminate stress;
Relax the front muscles of the body and gently stretch the back ones.
Relieves the cervical.
Reduces back pain.
It allows you to have more control over your breath.
reduces anger and selfish attitudes
calm and relax the mind
promotes a profound state of harmony
it reconnects us to the purity of the inner child


Pose Modifications
If there is no opening in the hips, use a blanket as a support under the torso.
In case of knee pain, use a towel between the thigh and calf.
If the forehead does not touch the ground, provide for support.

While in the position you can do 2 variations, bring your arms along your legs by relaxing your hands with the palms up, near the feet or behind the back, or, in the second variation, you can bend your arms at the elbows and bring your hands tight fisted one above the other, under the forehead. The second variant is very soothing in case of lower back pain.

Contraindications:
Like all yoga positions, even this one, although simple, has some contraindications. So avoid its execution if:

    You're pregnant
    If you have knee or hip problems
    If you suffer from diarrhea

Always try to work within your limits, and if you have specific problems, consult a doctor before performing this or any other asana.

Poses Commonly Transitioned too:
Extended Child’s pose, Cat and Cow
Poses Commonly Used Before Hand:
Hero Pose (Virasana)

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