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Balasana ( Child Pose )

Sanskrit:- बालासन

Balasana :- Child’s Resting Pose or Child Pose

Bala :- Child

Asana :- Pose

Pose Type :- Forward Bend, Restorative

Level :- Beginner

Position :- Prone

Elements:- Light, Fire, Water and Earth

Anatomy :- Lower Back, Feet, Ankles, Hips, Knees and Neck

• Child pose is relaxing pose.

• This pose opening your hips and elongating your back.

Balasana Step-by-Step

• Sit on the mat in Kneeling position and take a few deep breaths.

• Touch your big toes together and sit on the heels.

• Separate your knees as wide as your hips.

• Exhale and bring your torso forward, over your thighs and forward, over your thighs and place the forehead on the mat in front of you.

• Release the front of your shoulder toward the floor.

• Feel your weight of the front Shoulders pull the shoulder blades wides across your back and palms keep downwards.

• Stay in this Pose from 30 seconds to few minutes (1to 3 minutes)

• To return in Kneeling position, first lengthen the front torso.

• Inhale and lift from the tailbone as it press down into the pelvis.


• Gently stretches the Hips, Thighs and Ankle.

• Calms the Brain and Body.

• Helps the relieves stress and fatigue.

• Relieves back and neck pain.

• Gently stretches the spine.

• Brings awareness of the body and breathing.

• Reduces migraines with incress the blood circulation.

• Encourages better sleep.

• Treats anxiety and insomnia.

• Relaxes the neck and shoulder muscles.

• Heals the restless leg syndrome.

Contraindications :-

• Avoided by pregnant women.

• Knee Injury.

• Infection in the stomach.

• Severe spondylitis.

• Injury at the ankle.

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