Like Hlaf Tortoise, Child Pose is an excellent resting posture to do after a difficult or backward-bending pose, or one that works the arms and shoulders like DownwardFacingDog. Bala means “child” and Balasana gets its name from the fact that some babies sleep in this position – so go back a few years and pretend that you are a snoozing baby! AdhoMukhaVirasana resembles the position in which young children so often sleep; the knees are tucked under the tummy, the back is supported by the legs, and the head is gently turned. This pose generates feelings of comfort and release.
Sequence:
- Starting position: Parallel hands and knees
- Breath in.
- As you breathe out, push your hips back and sit with your bottom resting on your heels. Bring your arms around to your sides with the palms facing up. Let your shoulder drop forward your knees. Rest your forehead on the floor. Let your whole body relax.
- Stay there for several breaths.
In Detail:
Place your mat on a firm and level surface, and sit on your heels. Separate your knees approximately 1 foot apart. Exhale, lean forward, and rest your torso on your thighs. Most students enjoy practicing with their arms resting behind them and alongside their legs, their palms facing up, and their shoulders gently rolled forward. Turn your head to one side and rest on your cheek. Turn your head in the other direction midway through your practice, so that you spend equal time resting on each cheek. Close your eyes and breathe quietly. Hold this pose for one to two minutes. To come up, place your hands underneath your shoulders, and push up with an inhalation.
How it’s good for you:
Stretches the lower back. Massages the stomach and pelvic area. Child Pose stretches the lower back muscles, quiets the abdominal organs and enhances introspection. Some women find that it helps to relieve menstrual cramps.
Caution:
If you feel too much weight on your forehead, put a cushion under your head. The same goes for your knees. If your knees actually hurt, don’t do Child Pose (Balasana). Practice Child Pose (Adho Mukha Virasana) with care if you have chronic problems with your knees or pain in your knees. Some students with diagnosed lumbar disc disease may find that Child’s Pose exacerbates their symptoms. If this is the case, then do not practice this pose. If you are pregnant, separate your knees to increase comfort when bending forward.
