Breaking Down Child’s Pose
For the next blog in my series on breaking down yoga poses, I want to share my second favorite yoga pose after legs up the wall and that is child’s pose, or balasana. I love this pose for so many reasons. If a little birdie was spying in my office between sessions, he might often see me doing this pose to stretch my back. The long hours I sit in a chair are rewarding to my spirit because I love my job, but I do not love how my body feels after 4 or 5 therapy sessions. Adding this quick stretch to my day has played a huge role in taking care of my body so that I can continue doing what I love. It stretches out my muscles and helps me feel more relaxed because it forces me to take notice of my breath, which is calming for me. This pose is also a great pose to use in between other poses in a yoga class because it lets the body rest from the active work of asanas. So you can choose to use this pose as a stand-alone pose or a resting pose in between other action-oriented poses.
Steps to safely get in and out of this pose
From standing, lower your body down to where you are sitting comfortably on your heels
You can give a small distance between your knees or keep them together if that feels better
Take an inhale breath and then slowly begin to bend your body and move your forehead to the ground while exhaling out.
While lowering your body, you can stretch your arms out in front of you with your palms facing down. Or you can choose to have your arms along the body with your palms facing up.
Make sure you neck remains in a neutral position in this pose.
With your chest lying on your thighs, begin to notice any sensations you might feel in your body.
Most importantly, remember to breathe! If it feels safe for you, bring your awareness to your breath. You can just notice how it feels to breathe in and out in this pose and maybe compare the differences between the inhale and exhale. If noticing the breathing sensations feels like too much, feel free to skip the awareness, just make sure you’re not holding your breath.
You can stay in this position for whatever time feels best to you and then return to your starting position. When you begin to rise, make sure to come up slowly and your head should be the last thing to come up. This can prevent feeling dizzy as the fluid shifts in your ear.
Variations/Modifications
You can place a thick blanket between your thighs and calves if you are having trouble sitting on your heels
You can place a thick pillow under your belly if laying your belly on your thighs feels uncomfortable
The benefits of legs up the wall pose
Gently stretches the hips, thighs, and ankles and can relieve tension in these areas
Releases tension in the back, shoulders and chest
Relieves back and neck pain when done with head and torso supported
Lengthens and stretches your spine
Can alleviate anxiety and stress, especially when combined with mindful breathing
Calms the brain and helps relieve stress and fatigue
Can help to relieve stomach cramps or pressure
Contraindications (those who have these conditions may want to avoid this pose unless approved by your physician)
Diarrhea
Pregnancy
Knee injury
High blood pressure
If you’re interested in learning more about how to incorporate child’s pose or yoga into your life, click here to set up a consultation with me so we can discuss your needs a little bit further.
Until next time,
Amber
Resources
https://www.yogajournal.com/poses/child-s-pose/
https://www.cnyhealingarts.com/the-health-benefits-of-balasana-childs-pose/
https://www.onlymyhealth.com/international-yoga-day-balasana-benefits-of-child-s-pose-1591881610