Yoga is intended to integrate the mind and body and bring about an inner peace. Yoga poses, or postures, are positions that when performed correctly and regularly, will improve your overall strength and flexibility. MayoClinic.com recommends yoga for stress reduction, anxiety and relaxation. Each pose has a name that typically is derived from man or nature, and vary from lying to sitting to standing. The child's pose, also known as balasana, is one of yoga's most basic relaxation postures.
Purpose
The child's pose is a great rest pose to do between a series of more difficult poses. It is also an excellent posture with which to end a series of postures. It gently stretches the spine, which is a great way to counter back-bending poses. In addition, it gently stretches the knees and ankles. It relieves pressure on the neck, opens the hips and compresses the chest and stomach, which many yogis believe to be good for digestion.
Child Pose
To get into the child's pose, sit on the ground with your buttocks on your feet and hands on your thighs. Your knees should be hip width apart and your big toes touching. Move into child's pose by first exhaling and lifting and bending your chest to your knees and head to the floor. During this motion, you should pull your ribs away from your pelvis to get the most out of the stretch. Slide your hands back by your legs with your palms facing up.
While in the pose, you should let the weight of your shoulders fall toward the ground. With each breath, you should fall more deeply into the stretch. Hold the pose for five to 10 deep, yoga breaths -- or for one to three minutes.
Variations
There are a few variations that you may use for the child's pose. You can stretch out the arms in front of you rather than behind. You can also place them, palms up, on your lower back. You can also widen the knee base to allow your buttocks to sink lower to the floor. If you cannot get your buttocks low enough, you may feel additional pressure in your head and neck. You can alleviate that extra pressure by placing a towel or pillow between the thighs and calves.
Contraindications
For some, the child's pose is not recommended. Do not perform the child's pose if you are pregnant or suffering from diarrhea, advises Yoga Journal. Additionally, the pose places pressure on the knees and ankles, so people who have problems with those areas may need to avoid child's pose if adding pillows or towels fails to alleviate discomfort.
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