Balasana (Therapy)

The sanskrit name is derived from Bala (बाला) meaning child and āsana (आसन) meaning posture or seat.

• Start by kneeling on the mat, with your knees either together or hip-width apart.

• Position your big toes to touch.

• Move the bolster so it’s directly in front of you, lengthwise between your knees.

• Slowly sit back onto your heels. Your buttocks should rest on your heels or the blanket for support.

• As you exhale, lower your torso down onto the bolster.

• Allow your chest and abdomen to rest fully on the bolster.

• Extend your arms forward on the mat with your palms facing down.

• Rest your forehead on the bolster.

• Make any final adjustments to ensure you’re comfortable and well-supported.

• Ensure that your shoulders are relaxed and away from your ears.

• Focus on deep, even breathing.

• Allow your belly to expand with each inhale and contract with each exhale, feeling supported by the bolster.

• Stay in this pose for a few minutes, or as long as it feels comfortable.

• Use this time to fully relax and let go of any tension.

• lifting your body back into a seated position.

• Extend your spine and keep it lengthened.

• Relax your shoulders away from your ears and let them naturally drop towards the mat.

• Not keeping feet flat while sitting on feet

• Heels not touching the sitting bone while bending forward

• Avoid in case of any injury or knee or hip pain

• Avoid during pregnancy

• Avoid in case of high or low blood pressure