Balasana Child Pose – How To Do and Health Benefits

Balasana, or Child’s Pose, is a yoga posture that is often used as a resting position in between more challenging poses. To practice the pose, begin on your hands and knees, with your wrists under your shoulders and your knees under your hips. Bring your big toes to touch and spread your knees wide apart. As you exhale, lower your hips back towards your heels and stretch your arms forward, resting your forehead on the mat. Balasana helps to stretch the hips, thighs, and ankles, while also promoting relaxation and reducing stress. It is a gentle posture that can be held for several breaths or longer, depending on your comfort level.

Meaning of Balasana and Where it Came From

The Sanskrit word “Balasana” is derived from two words: “bala,” meaning “child,” and “asana,” meaning “pose.” So, Balasana literally translates to “Child’s Pose.”

Balasana is a yoga posture that is believed to have originated from Hatha Yoga, a branch of yoga that focuses on physical postures and breath control. The pose is often used as a resting position in between more challenging poses and is considered a beginner-level asana.

In addition to stretching the hips, thighs, and ankles, Balasana is also believed to have mental and emotional benefits. The pose is said to promote relaxation, reduce stress and anxiety, and help calm the mind. Overall, Balasana is a gentle, grounding pose that can be practiced by yogis of all levels.

When To Practice Balasana

Balasana, or Child’s Pose, can be practiced at any time during a yoga practice, as it is a gentle and restorative posture that can help to calm the mind and relax the body. It is often used as a transitional pose in between more challenging postures or as a restorative posture at the end of a practice.

Here are some examples of when you might choose to practice Balasana:

• In the beginning of a yoga practice to help center the mind and warm up the body.
• In between more challenging postures to rest and restore energy.
• After a particularly intense sequence or posture to cool down and relax the body.
• At the end of a practice as part of a cool-down or relaxation sequence.

Ultimately, the timing of when to practice Balasana will depend on your individual needs and the flow of your yoga practice. As a general rule, listen to your body and practice the pose whenever you feel you need a moment to rest and restore.

Step-by-Step Guide on How to do Balasana or Child’s Pose in yoga:

1. Start on your hands and knees on a yoga mat, with your wrists directly under your shoulders and your knees under your hips.

2. As you exhale, slowly lower your hips back towards your heels.

3. Keep your arms extended in front of you, with your palms facing down on the mat.

4. Rest your forehead on the mat and allow your entire body to relax.

5. If it feels comfortable, you can bring your arms back along your sides with your palms facing up.

6. If your hips feel tight, you can place a cushion or folded blanket under your hips to provide support.

7. Breathe deeply and stay in the pose for as long as you like, anywhere from a few breaths to several minutes.

8. To come out of the pose, slowly lift your head and bring your hands back to the mat. Come up onto your hands and knees, and then sit back onto your heels to rest for a moment before moving on to the next pose.

Common Mistakes

Here are some common mistakes to avoid when practicing Balasana or Child’s Pose in yoga:

• Overstretching: Be sure to stretch only as far as feels comfortable for your body. Overstretching can lead to pain and injury.

• Hunching the shoulders: Keep your shoulders relaxed and away from your ears, rather than hunching them up towards your neck.

• Collapsing into the pose: While it’s important to relax in the pose, avoid collapsing into it completely. Keep your core engaged and your spine lengthened.

• Forcing the forehead to the mat: If your forehead doesn’t comfortably reach the mat, place a block or cushion under your forehead to support it. Forcing the forehead down can lead to neck and back strain.

• Holding the breath: Remember to breathe deeply and steadily throughout the pose. Holding the breath can cause tension and limit the benefits of the pose.

• Straining the knees: If you have knee pain or discomfort, you can place a folded blanket or cushion under your knees for support. Avoid putting too much pressure on the knees in the pose.

By being mindful of these common mistakes, you can practice Balasana safely and effectively to reap its many benefits.

Suggested Preparatory Asanas 

Here are some suggested preparatory asanas that can help you prepare for Balasana or Child’s Pose in yoga:

• Cat-Cow Stretch: This gentle flow between Cat Pose and Cow Pose can help warm up the spine and stretch the hips and back.

• Downward-Facing Dog: This pose helps to stretch the hamstrings, calves, and back, while also building strength in the arms and shoulders.

• Thread the Needle Pose: This pose helps to open up the shoulders and stretch the upper back, making it a good preparation for Child’s Pose.

• Child’s Pose with a block: Placing a block under your forehead or chest can help to provide support and make the pose more accessible.

• Sphinx Pose: This pose can help to strengthen the lower back and stretch the chest and shoulders, making it a good preparation for Child’s Pose.

• Reclining Bound Angle Pose: This pose can help to stretch the inner thighs and hips, making it a good preparation for Child’s Pose.

By practicing these preparatory asanas, you can help to warm up your body and prepare it for the deeper relaxation and stretch of Child’s Pose.

Suggested follow-up Asanas 

After practicing Balasana (Child’s Pose), you can follow up with the following asanas:

• Cat-Cow Stretch (Marjaryasana/Bitilasana): This gentle flow between Cat and Cow poses helps to loosen up the spine and stretch the hips, abdomen, and back.

• Downward Facing Dog (Adho Mukha Svanasana): This classic yoga pose stretches the hamstrings, calves, and back muscles while strengthening the arms, shoulders, and core.

• Cobra Pose (Bhujangasana): This pose opens up the chest and stretches the muscles of the shoulders, abdomen, and lower back.

• Tree Pose (Vrikshasana): This balancing pose strengthens the legs and core muscles while improving focus and concentration.

• Warrior II Pose (Virabhadrasana II): This standing pose stretches the hips, inner thighs, and hamstrings while strengthening the legs, arms, and core.

Remember to move mindfully and with awareness, honoring your body’s needs and limitations, and always consult a qualified yoga teacher before attempting new poses.

Contraindications (Who Should Avoid)

Balasana, also known as Child’s Pose, is a gentle yoga posture that can be practiced by most people. However, there are a few contraindications to be aware of:

• Knee injuries: If you have a knee injury, it is best to avoid Balasana or modify the pose by placing a folded blanket or cushion under your knees.

• Ankle injuries: Balasana requires the ankles to be flexed, so if you have an ankle injury, it is best to avoid this pose.

• Pregnancy: If you are pregnant, you should avoid this pose during the second and third trimesters, or modify the pose by keeping your legs wider apart to make space for your belly.

• Diarrhea: If you have diarrhea, it is best to avoid this pose as it can put pressure on the abdomen and worsen the symptoms.

• High blood pressure: If you have high blood pressure, it is best to avoid this pose or modify the pose by placing a blanket or cushion under your head to elevate it.

• Eye problems: If you have eye problems such as glaucoma, it is best to avoid this pose or modify the pose by keeping your head and neck in a neutral position rather than looking forward.

• Lower back pain: If you have lower back pain, it is best to avoid this pose or modify the pose by placing a folded blanket or cushion under your hips to support your lower back.

If you have any medical conditions or concerns, it is always best to consult with a qualified yoga instructor or healthcare professional before practicing yoga.

21 Health Benefits of Balasana

1. Reduces stress and anxiety: Balasana is a calming pose that can help reduce stress and anxiety by promoting relaxation and deep breathing.

2. Improves digestion: Balasana can help improve digestion by stimulating the digestive organs and relieving constipation.

3. Relieves back and neck pain: Balasana can help relieve tension in the back and neck muscles, which can reduce pain and discomfort.

4. Stretches hips, thighs, and ankles: Balasana stretches the hips, thighs, and ankles, which can improve flexibility and range of motion.

5. Calms the mind: Balasana can help calm the mind and promote mental clarity by reducing mental and emotional stress.

6. Lowers blood pressure: Balasana can help lower blood pressure by promoting relaxation and reducing stress.

7. Increases blood circulation: Balasana can increase blood circulation to the head, neck, and upper body, which can improve overall health and wellbeing.

8. Relieves menstrual cramps: Balasana can help relieve menstrual cramps by relaxing the muscles in the lower abdomen and pelvis.

9. Improves posture: Balasana can help improve posture by stretching the spine and promoting proper alignment.

10. Relieves tension headaches: Balasana can help relieve tension headaches by reducing tension in the neck, shoulders, and upper back.

11. Improves sleep quality: Balasana can help improve sleep quality by reducing stress and promoting relaxation.

12. Boosts immune system: Balasana can help boost the immune system by reducing stress and improving circulation.

13. Reduces fatigue: Balasana can help reduce fatigue by promoting relaxation and reducing tension in the body.

14. Improves flexibility: Balasana can help improve flexibility by stretching the muscles in the back, hips, and thighs.

15. Reduces tension in the shoulders: Balasana can help reduce tension in the shoulders by allowing them to relax and release tension.

16. Enhances mindfulness: Balasana can help enhance mindfulness by allowing you to focus on your breath and tune into the present moment.

17. Relieves symptoms of carpal tunnel syndrome: Balasana can help relieve symptoms of carpal tunnel syndrome by stretching the wrists and forearms.

18. Improves circulation to the pelvic area: Balasana can improve circulation to the pelvic area, which can help improve reproductive health and reduce symptoms of menstrual disorders.

19. Reduces symptoms of sciatica: Balasana can help reduce symptoms of sciatica by stretching the lower back and glutes.

20. Calms the nervous system: Balasana can help calm the nervous system by promoting relaxation and reducing stress.

21. Relieves tension in the chest: Balasana can help relieve tension in the chest by stretching the muscles in the chest and allowing for deep breathing.

Frequently Asked Questions (FAQ) on Balasana

Q: What is Balasana?

A: Balasana, also known as Child’s Pose, is a yoga posture that involves sitting on the heels with the knees wide apart and the torso folded forward, bringing the forehead to the floor.

Q: What are the benefits of Balasana?

A: Balasana can help to stretch the hips, thighs, and ankles, as well as release tension in the back, neck, and shoulders. It can also help to calm the mind and relieve stress.

Q: How do I perform Balasana?

A: To perform Balasana, start in a kneeling position with the tops of the feet on the floor and the knees hip-width apart. Slowly lower the torso forward, walking the hands out in front of you as you do so. Bring the forehead to the floor and extend the arms out in front of you, or rest them alongside the body with the palms facing up.

Q: Are there any precautions to take when practicing Balasana?

A: Balasana is generally considered a safe pose for most people, but it may not be appropriate for those with knee or ankle injuries. If you have any concerns about practicing Balasana, it is recommended that you consult with a qualified yoga teacher or healthcare professional.

Q: Can Balasana be modified for beginners or those with limited flexibility?

A: Yes, Balasana can be modified by placing a cushion or block under the forehead or chest to make the pose more comfortable. The knees can also be brought closer together if necessary.

Q: How long should I hold Balasana?

A: You can hold Balasana for as long as feels comfortable for you. It can be held for a few breaths or for several minutes.

Q: Is it okay to breathe normally in Balasana?

A: Yes, you can breathe normally in Balasana. However, some people find it helpful to take deep, slow breaths to help them relax and deepen the stretch.

Q: What muscles does Balasana stretch?

A: Balasana stretches the hips, thighs, and ankles. It can also help to release tension in the back, neck, and shoulders.

Q: Can Balasana be done during pregnancy?

A: Balasana can be a beneficial pose during pregnancy, as it can help to relieve lower back pain and reduce stress. However, it is important to consult with a qualified yoga teacher or healthcare professional before practicing Balasana or any other yoga pose during pregnancy.

Q: What is the spiritual significance of Balasana?

A: In yoga, Balasana is sometimes seen as a pose of surrender and humility, as the body is folded forward and the head is bowed. It can be a pose of introspection and inner reflection, helping to quiet the mind and cultivate a sense of peace and tranquility.

Q: Can Balasana be used as a restorative pose?

A: Yes, Balasana is often used as a restorative pose in yoga, as it can help to calm the nervous system and promote relaxation. It can be a good pose to practice at the beginning or end of a yoga session or at any time when you need to take a break and release tension.

Q: Is Balasana suitable for beginners?

A: Yes, Balasana is generally considered a beginner-friendly pose in yoga. However, as with any yoga pose, it is important to listen to your body and not push yourself too far beyond your limits.

Q: Can Balasana help with anxiety and stress?

A: Yes, Balasana can be a helpful pose for reducing anxiety and stress. By bringing the body into a relaxed and surrendering position, the mind can also be encouraged to quieten and find a sense of calm. Additionally, the gentle stretching of the hips, thighs and back can help to release tension and promote relaxation.

Q: Are there any variations of Balasana?

A: Yes, there are several variations of Balasana that can be practiced depending on your level of flexibility and your body’s needs. For example, you can widen or narrow the distance between your knees, or use props such as blocks or blankets to support your body in the pose.

Q: Can Balasana help with digestion?

A: Yes, Balasana can help to stimulate digestion and relieve digestive discomfort by gently massaging the internal organs. However, it is important to listen to your body and not practice the pose if it causes discomfort or pain.

Overall, Balasana is a beneficial yoga pose that can provide a range of physical and mental health benefits. However, it’s important to remember that these benefits may vary depending on the individual, and it’s always best to consult with a qualified yoga instructor or healthcare professional before practicing yoga.