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Yoga Postures

> Balasana

Common name: Child's pose

Sanskrit: Balasana

English: Bala=child; asana=pose

Level: Beginner  

Photo Credits:

Left: Denise Balioz 



  • Start from all fours and then allow the sit bones towards the heels, allowing the front of the body to soften towards the thighs. If the sit bones do not reach the heels, place a blanket or soft cushion on the backs of the legs to provide support.
  • Stretch the hands forward in extended child's pose and enjoy the gentle shoulder stretch.
  • Now draw the arms to rest softly beside the body, with palms facing up.
  • Allow the shoulders to soften and the shoulder blades to draw down and open.
  • Explore taking the knees wide. In this position, a block can be placed between the feet to support the sit bones if required.
  • Focus on the breath, using this to settle and calm the mind.
  • Benefits

  • Provides a settled, calming counterpose between poses.
  • Allows the body to be supported in a resting position.
  • Supported and gentle stretch for the back of the body from the shoulders to the hips and thighs.
  • Helpful pose in which to focus on the breath.
  • Contraindications and Cautions

  • Pregnancy - use the knees wide apart option
  • Nausea and diarrhoea
  • Knee injury.
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