Balasana or the child’s posture is one of the resting yoga positions, which offers us many benefits. To learn more about this position and you can easily do it, follow the following instructions step by step. In Balasana bala refers to a child
Be sure to read the benefits, contraindications and precautions, and the tips for beginners that I put at the end.
Step by step to perform balasana the child’s Posture
- Kneel on the floor. Place your big toes together and sit on your heels, then separate your knees almost to the width of your hips.
- Exhale and put your torso down between your thighs. Extend the sacrum through the back of your pelvis and narrow the points of the hip towards the navel, so that you rest it on the inside of the thighs. Lengthen the coccyx of the back of the pelvis while lifting the base of the skull from the back of the neck.
- Put your hands on the floor next to your torso, palms up and let your shoulders rest on the floor. Feel the weight of your shoulders pull across the area through your back.
- The child’s posture is a resting pose. Between yoga positions, beginners can also use Balasana to experience a deep forward bend, where the trunk rests on the thighs. Remain in the posture for 1 to 3 minutes. To exit the posture, first, lengthen the frontal torso, and then, with an inhalation, propel the coccyx as it presses down and towards the pelvis.
Benefits of balasana
- Stretch your hips gently, as well as your thighs and knees.
- It calms the brain and helps relieve stress and fatigue.
- Relieves back pain when done with the head and torso supported.
Contraindications and precautions of balasana
- If you have diarrhea
- If you are pregnant
- If you have a knee injury, avoid the child’s posture unless you have the supervision of an experienced teacher.
Tips for beginners
The yoga positions give us many benefits, for example, generally, do not breathe consciously and fully in the back of the torso. The child’s position offers us an excellent opportunity to do just that. Imagine that each inhalation is raising the back of the torso to the sky, lengthening and widening the spine. Then, with each inhalation relax the torso a little more deeply on your thighs.