Balasana (child`s pose)

Bala in Sanskrit means child. This asana is very restorative and calming and evokes a feeling of safety and security.

Description:
Balasana is a kneeling, horizontal position in which the lower legs are pushed under and the chest rests on the thighs. The arms may be extended over the head, resting on the ground, or wrapped around the outside of the body and resting beside the ankles. This position rests the body and replaces energy after strong, challenging postures. It should be practiced after back bends and inversions.

Verbal signs:
1. Starting from a kneeling position, descend your hips down onto your heels.
2. Breathe out and fold forward from your hips. Relax your upper body down so that your upper body rest on your legs and your head rests on the ground.
3. Feel your shoulders descending down towards the floor as your relax your neck.
4. With each inhalation, feel your shoulder blades move apart. As you breathe out, allow your body to completely relax down toward the floor. Draw your tailbone gently down toward the floor to lengthen and relax your back.
5. Adjust your hips and legs so you are as comfortable as possible. You may need to open the space between your knees.
6. Really focus on your breath. Feel each breath open your ribcage and extend your spine. Relax your neck and shoulders more and more.
7. To exit from this posture, place your palms on the floor under your shoulders. As you inhale, press through your arms and lift your torso upright.
Benefits:
It Restores energy.
It stretches and releases the low back.
It relaxes the neck and shoulders.
It stimulates digestion.

Cautions:
Should be avoided while knee pain.

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