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Balasana / Child's Pose
bah-LAHS-anna
bala child
Overview
Balasana, or child’s pose, is a resting pose that you can do as a recovery or relaxation pose between any other pose; or simply as a way to cool down and rest. Somewhat similar to a fetus position, Balasana helps your spinal column relax. The calming effect that this pose provides also induces a wonderful sense of physical, emotional, mental and spiritual surrender. Another name for this pose is Supta Vajrasana because it is really just a variation of Vajrasana, Diamond or Hero’s pose.
Preparation and Pose Tips
Come to a sitting position on your knees. Your hands are beneath your shoulders and knees beneath your hips. Now draw your feet together. Exhale and draw your buttocks towards your feet. Extend your arms back alongside your body with hands resting near your feet, palms facing up. Your shoulders are relaxed over your knees. Draw your forehead down to the mat. Soften and relax your spine. Use deep ujjayi breathing to fully relax. If you have difficulty sitting on your heels, try placing a folded blanket between your back thighs and calves. This is traditional Balasana.
Benefits
Balasana does a nice job of stretching your hips, thighs, and ankles. It’s calming effect can help you reduce stress and fatigue.
Advanced or Partner
For a more active version of Balasana start by separating your knees to the edge of your mat. Keep your feet connected by having the big toes touch. When you lower your upper body bring your arms and hands above your head so that your forehead is touching the floor and your hands are palm down above your head. Now drop your pelvic area closer to the floor. If you have a partner they can straddle your head with their feet; standing and facing your back. They can bend down (knees bent, not their back) and place one hand on either side of your lower spine, gently press down to add to the release of the lower back.
Chakra
Balasana is a fifth chakra pose.
Precautions
If you have high blood pressure, heart condition or any other medical condition where your head needs to be above the level of your heart; you can rest your forehead on a small pillow to the point where your head is in line with your spine. The pose also isn’t particularly good for varicose veins and pregnant women need to spread their knees apart.
Timing
Hold for up to one minute.
Recovery and Counterpose
Simply raise your upper torso to come out of the pose.
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