Yoga BLOG

Balasana, the child's pose Balasana, Child's Pose, is one of the first poses beginners learn in a yoga class. The Sanskrit word Balasana means "child." Indeed, the posture in this pose is reminiscent of the fetal position in the womb. Small children often intuitively lie down on the floor in this position. Balasana is a typical relaxation exercise in yoga. You can do it after a strenuous day to unwind. It is practiced within a series of exercises to calm the breath and recharge. Balasana is easy to learn and very suitable even for yoga beginners . The exercise helps you relax, reduce stress, and regain focus. For the moment of the practice, you can forget everything around you and feel almost as safe as in the womb. At the same time, the spine is stretched. The effects of the child’s position On a physical level, Balasana stretches the entire spine. Starting from the cervical spine, through the thoracic spine and lumbar spine, and extending to the sacral vertebrae, the entire back is stretched. This exercise can help you relieve back tension. If you have back pain caused by tense back muscles, you should try Balasana. It can often relieve back pain. In the child's pose, your circulation is stimulated. Gentle pressure is applied to your abdominal organs, which feels a bit like an abdominal massage. Balasana can help if you have gastrointestinal problems or suffer from irritable bowel syndrome. Many women also practice child's pose when they suffer from menstrual cramps. On an energetic level, Balasana activates the solar plexus and harmonizes your energy. The chakras addressed are Ajna , Manipura , Sahasrara , and Swadhisthana . On a spiritual level, the position strengthens your basic trust and gives you security and peace as well as the ability to let go and be humble. Instructions for the yoga exercise Balasana To make this position comfortable for you, you'll need a soft surface like a yoga mat or carpet. Kneel on the floor and sit on your heels. Your big toes should touch and your knees should be about hip-width apart. Now bend your upper body forward. Your stomach rests on your thighs and your forehead touches the floor. Your spine is now stretched, your tailbone presses on your pelvis and buttocks, and your buttocks press on your heels. Now place your hands next to your body, palms facing up. Let them rest loosely on the floor. During the exercise, your shoulders will sink down and relax, stretching your shoulder blades. It's essential to rest your head so your cervical spine can relax. You can place a flat pillow or yoga block under your forehead to help. You can now remain lying like this or, as a variation, stretch your arms forward and place them on the floor with your palms facing down. Breathe in and out calmly and evenly throughout the entire exercise. To relax, close your eyes. Hold this position for at least 30 seconds, or longer if you like, but no longer than a few minutes. Tip: A yoga cushion or a folded blanket on the calves can help beginners maintain the position better. Caution: When you should not practice Balasana People suffering from a knee injury should not practice this exercise. Balasana is also not recommended if you have increased eye pressure. Please also avoid this asana during pregnancy, as the abdomen is subjected to excessive pressure during the exercise. Image © fizkes / 123rf.com