Getting Into Child’s Pose:
Begin by kneeling on a yoga mat or the floor. Bring your knees together and your buttocks to your feet. Exhale and slowly rest your torso over your thighs so that your forehead touches the mat.
For active child’s pose, lift your buttocks slightly and stretch your arms over your head. Place your palms on the floor and reach your arms until you feel your shoulder blades stretching across your back. Sit back down on your heels without changing the position of your arms. Feel your torso lengthening. For a more passive version, let your arms rest palms up at your sides. Feel the stretch in your spine. Close your eyes, steady your breathing and allow a deeper level of relaxation. Alternate between these two versions of Balasana if you like.
Breath control is a significant element of a child’s pose. Since breathing is usually an involuntary action, not a conscious choice, Balasana allows us an opportunity to breathe fully into the back of the torso. Imagine your spine lengthening and widening with each inhalation. As you exhale, fall deeper into relaxation, allowing the stretch to release a little more tension with each breath. Focus on your breathing to help increase concentration and shut out distractions.
The goal is to have your forehead touching the ground in front of you while your buttocks remain in contact with your heels. If you find it strenuous to sit on your heels throughout this posture, modify it by placing a thickly folded blanket between the backs of your thighs and your calves.
Avoid a child’s pose if you have diarrhea or are pregnant. Do not perform Balasana if you have had a knee injury unless you are under the supervision of an experienced teacher. If you are pregnant, have had hip surgery, or suffer from acid reflux, you can practice this pose with a slight modification. Instead of bringing your knees together, touch your big toes and keep your knees at least hip-distance apart. This will allow room for your big belly, lessen the strain on your hips, and avoid putting unnecessary pressure on the stomach, which can aggravate heartburn.
The Benefits of Child’s Pose:
1. Calms the Mind
The asana helps to breathe in the right way to keep the mind and body calm. During the pose, you rest the forehead on the floor that provides a soothing effect instantly on the brain. It is also good for the nervous system. Balasana ignites a sense of groundedness and develops a feeling of harmony.
2. Improves Digestion
In Child Pose, your abdomen rests on the thighs that give a gentle massage to the digestive tract and with regular practice you can enhance the digestive functioning. The digestive system in great condition prevents acidity, gas-related problems, constipation, stomach aches, enhances intestine functioning, and improves metabolism.
3. Strengthens the Lower Back
The asana is highly beneficial for those who spend a large part of their day sitting or standing in one position or doing heavy object lifting. The asana stretches and strengthens the back, relieves pain, treats slip disc, and eases any discomfort.
4. Relieves Fatigue, Anxiety, and Stress
Natural therapy for stress, anxiety, and fatigue, Balasana is a relaxing yoga pose that releases all the tension and enlivens the soul. With regular practice of the asana, the pose therapeutically relieves the issues and transports the entire being into a state of relaxation.
5. Enhances Blood Circulation
Practicing the pose regularly improves the blood flow in the entire body and also enhances the nutrient supply to keep the organs functioning rightly. An improved blood circulation means an improved supply of the oxygen in the body which also reduces stress and lowers the risk of cardiovascular diseases.
6. Stretches the Ankles, Hips, and Shoulders
Balasana stretches the shoulders, hips, and ankles, and improves their flexibility and this prevents the injury and twisting of the joint. It releases the tension of these body parts and with the practice of restorative Balasana using bolsters and blankets you attain a state of deep relaxation.
7. Makes the Knee Ligaments Strong
Balasana benefits are countless and one of the best benefits of the pose is strengthening the knee ligaments and keeping the joint healthy. A healthy ligament of the knee helps to stabilize the joint and connects to the bone and prevents the rise of various knee health issues.
8. Lengthens the Spine
Spine-health is vital to keep the whole body in a great state and with a regular practice of the pose, you can keep the spine healthy. The pose lengthens and strengthens the spine, enhances its flexibility, and improves the posture.
9. Regulates the Adrenal Glands
Adrenal glands are endocrine glands that are responsible for producing a variety of hormones including cortisol, adrenaline, and the steroids aldosterone. These hormones help to maintain the blood sugar level, regulate blood pressure, reduce weight, and promote overall well being.
10. Releases Muscle Tension
The pose helps in releasing the muscle tension in the chest, back, hips and shoulder. The pose loosens up the tightness of the muscles, makes it flexible, and relaxes the entire body, improves the movement, and make it flexible.
Steps of Balasana
- Kneel down on the floor with an erect spine, keeping the knees hip-width apart.
- Take a deep breath and pull the torso down and place the hips on the heels.
- Inhale and raise your arms overhead, and as you exhale, bend the torso forward folding from the hip joint.
- Your abdomen should lie on the thighs, the forehead should touch the floor, and hands should be placed in front of and above the head.
- Hold the pose for 2-3 minutes.
- The child pose benefits are many. Practice it daily to read them all.
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