Lying face downBeginner

Child's Pose

बालासनBālāsanaబాలాసనం

Kneeling and folding forward with the forehead down. The resting pose — available at any point in any practice, and the correct answer whenever a session has become too much.

Meaning of the name

The pose of a child. It is the shape a sleeping infant makes, and the body recognises it as such.

How to practise

1
Kneel with the big toes touching and the knees either together or wide apart.
2
Sit back onto the heels and fold forward, bringing the forehead to the floor.
3
Rest the arms alongside the body with the palms up, or stretch them forward — the first releases the shoulders, the second stretches them.
4
Let the whole weight of the body go. Breathe into the back of the ribs.
5
Stay for one to five minutes, or as long as is useful.

Benefits

Releases the lower back, hips and thighs completely
Calms the nervous system quickly; reliably reduces acute anxiety
Relieves headache, neck strain and mental fatigue
Encourages breathing into the back of the lungs, which are rarely used
Provides a safe place to stop in any practice, which makes the whole practice safer