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Balasana (Therapy)

बालासना / Child's pose

October 9, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Stretches your lower back and relaxes the spine
  • Strengthens the thighs, ankles and muscle of hips
  • Calms and reduces stress, fatigue and depression
Ailments Tackled
  • Therapeutic for Hairfall problem
  • Removes anxiety
  • Boosts digestion
  • Strengthens ligaments
Steps to perform the Asana: Balasana (Therapy)
  • 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.
Key Alignment Points
  • Extend your spine and keep it lengthened.
  • Relax your shoulders away from your ears and let them naturally drop towards the mat.
Common Misalignments / (Mistakes)
  • Not keeping feet flat while sitting on feet
  • Heels not touching the sitting bone while bending forward
Contraindication / Cautions
  • Avoid in case of any injury or knee or hip pain
  • Avoid during pregnancy
  • Avoid in case of high or low blood pressure
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