Balasana {Child Yoga Pose}-Steps And Benefits

Name: – Balasana

Meaning: – Child Pose, child resting pose

Position: – sitting 

Suits: Everybody

In Sanskrit meaning of Bala is ‘child’ and the meaning of Asana is seat, pose or posture. This Asana is a counter posture for different asanas and is normally attempted prior and then afterward Sirsasana. Balasana is a curve or bend pose, which extends and discharges the spine and lower back. You can utilize this posture as a warm-up represent, a resting posture or a counter stance for a back bend exercises.

In this asana, the body confronts the floor in a fetal position. The knees and hips are bowed with the shins on the floor. In this your chest can lay either on the knees or the knees can be spread to about the width of a yoga tangle, permitting the mid-section to go between the knees. The head is extended forward towards the ground – the brow may touch the ground. The arms might be extended forward before the head or in reverse towards the feet.

You ought to encounter your spine stretching when you drop the heaviness of your hips to your heels and keep your head to the floor in a relax way. Inhale equitably all through the Pose and envision your body resting with each inhale. Extend your arms forward as opposed to keeping them alongside you to extend the shoulders and Place your forehead on the on your collapsed (folded) arms to lessen the weight on the temple(forehead) or to empower your temple to touch the floor This posture is exceptionally agreeable and ok for all aside from the general population with knee issues or hypertension Keeping a support between the knees to keep put abdominal area, arms and head will make the stance more agreeable and helps pregnant or large individuals Placing a thick cover between the heels and posterior and sitting on it will help you to sit, while diminishing the strain on knees and hips.

Steps of Balasana (Child yoga Pose) 

  • First sit straight and comfortably in Vajrasana or table pose with your spine erect.
  • Now breathe out gently and try to bend your body in forward direction towards your thighs.
  • After that try to touch the floor by your forehead.
  • Place your hands in forward direction in a way that they ought to totally lay on the ground and ought to be casual (Your hands should be adjacent to your feet and keep your hands to back direction just near to heels with palms facing up).
  • As you touch the floor by your forehead, just close your eyes and start counting your breath. Breathe in and breathe out slowly at that moment.
  • Try to hold your body in this posture for up to 2 minutes (Day by day increase the time).
  • By inhaling release the pose and get back to your initial position or Vajrasana rest for while and repeat the pose about 3 to 5 times (During the process don’t give any strain to your body).

Benefits of Balasana (Child Yoga Pose)

  • It stretches your lower back and relaxes spine.
  • It strengthens and stretches your thighs, ankles and muscle of hips.
  • It gives calmness to mind, and slower down the level of stress and fatigue.
  • It is useful in back pain.


Avoid this Asana in knee injury, joint pain or high blood pressure problem. Pregnant women do not perform this Asana. Perform all the Yog Asana and Pranayama in under the supervision of an expert person or teacher.

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