Child is a resting pose that can be used at any time and is especially enjoyable after a challenging pose. The Sanskrit name for child’s pose is Balasana.
If you have difficulty sitting on your heels in this pose, place a thickly folded blanket between your back thighs and calves.
How to do child’s pose
- Kneel on your yoga mat.Centre your breath, and begin to let your thoughts slow down. Turn your awareness inward. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
- Exhale and lay your torso down between your thighs. Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor.
- Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
Stay anywhere from 30 seconds to a few minutes. Beginners can also use child pose to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose from 1 to 3 minutes. To come up, first, lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
- Gently stretches the hips, thighs, and ankles
- Calms the brain and helps relieve stress and fatigue
- Relieves back and neck pain when practised with head and torso supported