Child's Pose

Balasana

Child's pose is a restful posture that will allow you to catch your breath, open your hips, lengthen your spine, and feel grounded.

Loading Player...

Step By Step

Start in a tabletop position.
Press your palms flat on the mat, shoulder distance apart.
Move your hips back towards your heels, while maintaining a long spine, with your big toes touching and your knees together (there is also a variation with the knees apart).
When you've reached your edge with a straight spine and your body wants to round, let your forehead relax onto the mat, in a passive position.
Breath deeply for 3-10 breaths in a relaxed pose.

Variations

Embryo pose variation

Benefits

Stretches the shoulders, back, and hips
Lengthens the entire spine
Opens the psoas muscles
Stretches the buttocks
Stretches the sides of the torso
Calms the nervous system

Contraindications

Low back pain
Knee pain (perform with padding under the knees)
Shoulder pain
Hip flexor injuries

Modifications

For shoulder injuries, you can perform the posture with your arms down by your side instead of reaching forward
For low back pain, do not lower the hips all the way back towards the heels
Use a blanket between the calves and hamstrings for ankle and calf sensitivity
Perform the pose with knees outer mat distance apart, for a more targeted variation to open the hips, more than the low back

Chakras

Bow pose activates and balances the Root Chakra (Muladhara), the Sacral Chakra (Svadhisthana) Heart Chakra (Anahata). The Root Chakra is an energy center associated with the Earth, security, safety, and being grounded. The Sacral Chakra is the energy center connected to water and influences creativity, emotional well-being, and healthy sexuality. The Heart Chakra is the center of love, compassion, and connection.