Child's pose - Balasana

Balasana or child’s pose is an asana that doesn’t require much physical effort, however it can be one of great therapeutic benefits. It is usually used in most yoga sequences as a resting pose where you can just relax the physical body and place your attention into your mental, emotional and spiritual self and focusing on your breath. Child’s pose is often associated with the experience of being in the mother’s womb, and sometimes this asana can bring up different types of feelings. So it’s important to give yourself the time to be patient with your body and understand what this pose brings for your emotional, mental and spiritual self. As it brings the body in a fetal position, it can be very nurturing and can bring a comforting feel.
 

1. Start on your knees and bend your knees, kneeling all the way down onto your calves with the top area of your feet resting on the mat. Use a folded blanket under your knees for extra support to the knees.

VARIATION 1

Extend the arms above the head, all the way forward with the palms of your hands onto the mat. Bring your forehead to the mat or place a blanket or towel on the mat. 

VARIATION 2

​Bring the arms to either side of your body and back, with your hands onto the same side sole of the foot. 

VARIATION 3

​Bring the arms extended in between your legs and rest the palms of your hands on the mat. Bring your forehead to the mat or place a blanket or towel on the mat.

VARIATION 4

Bring your arms extended to the back and intertwine fingers together at the lower back, lifting the arms all the way up and towards your head, as far as you can without forcing them forward. 

Physical benefits:
Stretches the body gently
 
Mental benefits:
Relaxing and calming on the mind
Releases feelings of stress and anxiety
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Weak knees
Pregnancy