1. Childlike Relaxation
The Child Pose means "Balasana" in the Sanskrit language. "Bala" means "child" and "asana" means "posture." This pose looks something like a school child bending forward to rest his head. Begin the Child Pose by kneeling on the floor. Sit back on your heels and separate your knees about as wide as your hips. Bend forward from the waist to extend the trunk of the body out between your knees. Rest your head on the floor. Rest your arms on the floor beside you with hands behind you and palms facing upward.
2. Prop It Up
You can use props in yoga if you cannot do the complete pose. It is better to do a partial pose with correct alignment. In the Child Pose if you can't bend all the way to the floor go forward to a folded blanket, a low stool or a chair seat. When you bend forward in this pose your buttocks should remain on your heels as they were when you began sitting upright. If your hips come up off your heels you may also need to use these yoga props to keep you from going too far forward. It can be helpful to place a folded blanket between your hips and your heels. When you start practicing this pose just hold it for about 30 seconds. Gradually increase the time to a few minutes as it feels more comfortable.
3. Stretch and Flex
The Child Pose stretches the thigh muscles and promotes flexibility in the ankles, knees and hips. It also stretches the back and can be beneficial for sore, stiff back muscles. As part of a sequence of yoga poses the Child Pose helps normalize blood circulation after upside-down poses like a headstand in which there is much more blood flow to the head than normal. It is also used after back-bending poses as a balance because it gently stretches the spine in the opposite, forward direction.
4. Rest Away Stress
Balasana is a resting pose meant to foster calm and relaxation. It promotes introspection, reduces mental fatigue and helps restore mental and physical energy. It is a good stress reliever, especially when combined with proper breathing techniques. Exhale as you bend into the pose. When you inhale in the pose, imagine the breath flowing into your back muscles. With each exhalation let your hips relax a bit further into the pose.
5. Child Pose Not for Everyone
In certain circumstances the Child Pose may not be suitable for an individual. If you have diarrhea, the Child Pose can make the condition worse. It can also aggravate a knee injury so it is not a pose to do while recovering from a knee injury or knee surgery. Pregnant women should not do the Child Pose because it squeezes the lower abdomen.
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