Welcome to my column, The Evolution of Asana. My mission is to help the practice of yoga asana become accessible to every body. Each week, we will focus on a new posture—What does it mean? What are the benefits? What are the modifications? How do you do it? I look forward to guiding you. ~ Rebecca
Our yoga pose this week is Balasana, Child’s Pose.
What is it and what does it mean?
Balasana
Bala—Child
Asana—Pose
Asana—Pose
Child’s pose, the fetal position, is a posture of security and safety. The pose of a child, the action of curling into a cocoon, offers protection and a soothing sensation when an individual may be feeling vulnerable, anxious, depressed or scared.
Benefits
Child’s pose stretches and strengthens the legs, hips, thighs, back and ankles. Holding this pose for long periods of time releases stress, reducing anxiety and depressive symptoms.
Child’s pose is known to decrease headaches, dizziness and mental fatigue. This posture massages the internal organs (stomach, kidneys, spleen and bladder), stimulating blood and lymph fluid flow throughout the body, while lengthening the spine and promoting flexibility and range of motion for the ankle, knee and hip joints.
Contraindications
Floor-based Child’s pose is not recommended for individuals with severe knee or hip pain, recent hip or knee replacements or ankle (extension) limitations. Individuals with shoulder impingements or pain—please avoid reaching your arms forward; rest your arms by your sides to avoid stressing the shoulder joints.
Prep Poses
There aren’t any prep poses necessary for Child’s pose, you can settle right into it. Child’s pose is known as a prep pose, transitional pose and resting pose between postures in an asana class.
Modifications
Chair Modification
Individuals with limited flexion in their hips and knees may begin practicing Child’s pose using a chair.
Position two chairs facing each other. Place a blanket on the seat you will be sitting on. Place a bolster and/or a stack of blankets on the other chair. Sit down. If your feet do not make full contact with the floor, place a block under each foot.
Separate your legs and pull the other chair to meet your chair. Rest your chest and side of head on the blankets or bolster. (Experiment with different heights. You’ll know you’ve found the right height when you are comfortable, without pain).
You may hold onto the sides of the bolster chair, or rest your arms by your thighs. Breathe. Stay as long as you’d like, switching the sides of your head to prevent neck soreness. When exiting this posture, stay seated for five breaths before rising from your seat.
Floor Modification
If you’re comfortable on the floor, and you can’t quite reach your bottom to your heels, and/or your ankles are stiff, this modification is perfect for you.
Blankets and bolsters are your friend.
Place a blanket or two on the mat where your knees, shins and ankles will rest. Place a bolster lengthwise on the mat, with an extra blanket(s) rolled nearby (depending on the range and depth of flexion of your knee and hip joints, you may need a couple of rolls).
Slowly lower yourself to the mat. Draw your knees apart, toes together. Place the rolled blanket on your lower calves. Sit back. Pull the bolster between your knees (you may need to stack another bolster if your chest does not rest comfortably).
Rest your chest and side of head on the bolster. Arms can relax on either side of the bolster, or back by your knees.
Stay as long as you want!
Alternate the sides of your head to avoid any cervical discomfort. With each cycle of breath, notice if you create more space, adjust your props as needed. It’s important to feel the stretch without pain. If you feel any pain, exit the pose slowly.
Press yourself to tabletop (hands under shoulders, knees under hips), hold for a few breaths and then slowly rise to a chair or your feet.
Instructions
Lower your knees to the mat. Separate your knees, toes together, forming a wide V. Press your bottom back to your heels, as you lower your chest and forehead to the mat. Extend your arms forward, shoulder distance apart.
Inhale, expand your rib cage into your inner thighs. Exhale, draw your chest closer to the mat.
If you are opting for a more passive posture, place your arms next to your legs, palms up. Allow your shoulders to drape toward the floor.
Close your eyes. Focus on a point behind your eyelids. This will prevent your eyes from searching, soothing your active mind. Press your forehead into the mat to elongate, stretch and strengthen your cervical spine.
If you’d like an active variation to this pose, extend your arms forward and plant your hands on the mat (shoulder distance apart). Lift your forearms off the mat, pulling them toward one another while rotating your shoulders away from your ears.
Push away from the front of the mat with the hands, pressing your bottom to your heels. You will feel a deep stretch in your lower back and activation in your side body muscles. Stay as long as you’d like. And, remember to breathe.
Namaste!
Author: Rebecca Lammersen
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