CHILD POSE

(BALASANA / BALAKASANA)
This pose is a gentle way of opening the back of the spine and giving the body a rest. It is therefore often used as a counter-pose to back bends such as the Cobra. Symbolically, it is a posture of humility, as we acknowledge and bow down to things that are bigger than us.

CHILD POSE

(BALASANA / BALAKASANA)
This pose is a gentle way of opening the back of the spine and giving the body a rest. It is therefore often used as a counter-pose to back bends such as the Cobra. Symbolically, it is a posture of humility, as we acknowledge and bow down to things that are bigger than us.

CHILD POSE

(BALASANA / BALAKASANA)
This pose is a gentle way of opening the back of the spine and giving the body a rest. It is therefore often used as a counter-pose to back bends such as the Cobra. Symbolically, it is a posture of humility, as we acknowledge and bow down to things that are bigger than us.

TECHNIQUE

CHILD POSE

CHILD POSE

1. Kneel on the floor with toes and knees together. If this is uncomfortable then allow the knees to separate slightly.

2. Keeping the bottom onto your heels, lower your torso towards the floor and place your forehead onto the mat.

3. Drop the arms by the sides of the body so that the hands will rest next to the feet or ankles with the palms turned upwards.

4. To come out, slowly lift the torso up on a long inhalation.

EXTENDED CHILD

EXTENDED CHILD / SWAN

1. Stretch the arms out on the floor with palms facing downwards in front of you, a bit wider than shoulder width apart.

2. If you wish, you can allow the bottom to lift off the heels, in which case lift the tail-bone up towards the ceiling to open up the spine with a gentle back-bend.

BENEFITS

 

  • A wonderful way to open up the back of the spine, particularly behind the waist
  • Stretches the muscles in the front of the legs: thighs, shins, ankles and feet
  • Calms us down and helps to relieve stress
  • The pressing of our thighs against our abdominal and chest area helps to stimulate the digestive organs and to strengthen our main breathing muscles (the diaphragm and the intercostals)
    Provides a gentle inversion, giving the heart a rest and sending a fresh supply of blood to our face and head

 

PRECAUTIONS AND CONTRA-INDICATIONS

 

  • Avoid this pose if pregnant, as it puts pressure in the abdominal area
  • Be extra careful to avoid pressure on the knees if they are feeling sensitive – consider placing a blanket underneath the knees to support them

 

VARIATIONS

 

If the forehead does not reach the mat then, depending on how close it is to the mat, consider the following:

  • Place the hands underneath the head and rest the head on the hands.
  • Place some blocks or a blanket underneath the head or bottom or between your thighs and calves.
  • Allow the bottom to lift off the heels slightly