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Child's Pose (<i>Balasana</i>)

Child's Pose (Balasana)

How do I do the pose?
What are the benefits of doing Child's pose?
Terms from the video explained
Click here to watch the video

How do I do the pose?
Kneel with your knees and feet together. Sit back on your heels, with the top of your ankles flat on the floor. Let your hands relax at your sides. Inhale. As you exhale, bend forward from your hips, placing your chest on your thighs and your forehead on the floor. Slowly move your hands near your feet, palms facing up. Stretch your spine as you try to reach your kneecaps with your chest. If you can't reach your forehead to the floor without bringing your butt up off your heels, stack your fists one on top of the other and use them to support your forehead, or rest your forehead on a couple of small pillows. As you get more flexible, you'll be able to bend lower. Hold for at least 60 seconds, relaxing completely. back to top

What are the benefits of doing Child's pose?
Child's pose is called a restorative posture because it helps you relax and calm down. You focus on your breathing and extend your spine in a natural curve like a baby or a fetus (that's where the pose gets its name). This pose helps restore balance to your body and releases tension in your back, shoulders, and chest. back to top

Terms from the video explained
  • Vertebra: Each segment of your backbone (spine) is called a vertebra. The instructor uses this term to help you visualize the movement. This helps you move slowly and thoughtfully through the pose. Mmmmm . . . relax that back!
  • Breath: During yoga practice it is important to pay attention to your breathing. Listen to your breath and keep the sound smooth and even, not too fast or too slow. This helps you maintain a comfortable pace in your yoga practice. Breath control is a technique used by many people to relax and release tension. Focusing on your breathing also helps increase your ability to concentrate and ignore distractions. back to top
Last Modified Date: 4/2/2001