Balasana (Child’s Pose) Benefits & Steps


Yoga, over the centuries, has been the answer to many of our physical ailments. It has provided us with postures that not only cure but strengthen the body too. Each posture targets a specific region and provides the relevant force, that would heal as well as fortify the particular muscular group.

One such posture is the Balasana. It is an asana depicting the posture of a child. Hence, the name: Balasana or pose of a child. This is quite an easy posture and can be done by a beginner.

Benefits of Balasana

The physical benefits of Balasana are many.

  • The areas it focuses on are the spine, lower back, hips, thighs, knees, and ankles.
  • Because of the posture, it stretches the spine.
  • The lower back is strengthened so does the hips, thighs, and the ankles.
  • As the spine is stretched, there is a remarkable easing of pain in the neck and back.
  • The core muscles get into play. They get strengthened due to the pressure created when the hips move forward.
  • Some studies suggest that blood circulation improves, especially to the head.
  • There is also a marked improvement in indigestion.

There are a few psychological benefits that arise out of Balasana:

  • The posture relieves tension, stress and fatigue
  • It eases anxiety and helps improve breathing.
  • The nervous system is calmed which in turn soothes the mind.
  • With improved breathing, lung capacity increases too. Hence, Balasana has an indirect positive effect on the pulmonary system of the body.

Who should avoid?

  • Women expecting a child should not perform this asana
  • Anyone with a bad knee or an injury anywhere in the body will have to give this asana a miss.
  • Having a stomach upset or diarrhea will prevent you from performing this asana. The belly is one of the areas which gets positively affected by this asana. Avoid if your stomach is not feeling too good today.
  • The Balasana, induces flexibility in the spine. But to be able to perform this asana properly, one has to have an injury-free spine. Consult a doctor before you indulge in the asana.

Stepwise Guide: How to do Balasana

Let us quickly have a look at how Balasana can be performed:

Step 1: The floor is the ideal place. You can use a mat if you feel the floor is too hard. Sit on your legs, folding your knees backward. This is also called a tabletop position

Step 2: Now while placing the hand on your hips, slowly touch your big toes

Step 3: Keeping your knees firmly placed, slowly bend forward towards the ground, from the hips, stretching your hands outwards

Step 4: After your hand has touched the ground, walk them forward. Your face will be facing the ground

Step 5: Stay in this position for 5 breaths

Step 6: Return to the original position

Once you have mastered the Balasana, we can then move on to more complex routines, which require greater flexibility. And therein lies the beauty of yoga. One can move seamlessly from basic yoga postures to more difficult ones, healing the mind and the body along the way.


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