One of my of favorite yoga poses is Balasana, or Child's Pose. In Sanskrit, bala means child and asana refers to the yoga pose (though literally translated can mean 'to be' or 'to stay').
This pose is considered a restorative, or resting, pose. A true restorative pose needs little physical energy to move into (and out of) the pose. And this pose is amazing because it can offer a way to release unconscious tension. After a few minutes of deep breathing in this pose, tension in the neck and shoulders may begin to melt away. Balasana is an anytime/anywhere pose - available to anyone needing a few minutes of self-care.
Balasana is considered to be especially helpful in restoring the body's energy, stretching and releasing the lower back, relaxing the neck and shoulders, and this pose can also stimulate digestion.
To enter this pose, begin in a kneeling position and allow the hips to sink down into the heels. Tops of the feet should be relaxed and flat on the ground. Inhale, and with the exhalation, fold forward and relax the upper body so that it rests on top of the thighs, while the forehead rests on the floor. Allow the neck and shoulders to relax. Remain here for several deep and calming breaths. To exit out of this pose, place the palms on the floor under the shoulders and press up as you inhale.
Suggestions/Modifications:
Widen the space in between the knees if it is more comfortable.
Curl the toes under if there is discomfort in the feet or ankles.
A rolled up towel or blanket placed under the abdomen, or in between the hamstrings may feel more comfortable when the hips or knees are tight.
Arms can be extended, or resting alongside the body, or wrapped around the outside of the body.
Yoga is a Y-O-U practice. As with any yoga pose, the most important thing to remember is to listen to the cues your body is giving. Find the most comfortable version of the pose, modify whenever needed and stay in the pose as long as time allows.
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