Quiet Child Pose

Quiet Child Pose – Balasana

Child’s Pose beautifully quietens and calms a busy mind, helping to relieve stress and fatigue.  Put a cushion underneath your forehead if  you don’t quite touch the floor. This pose can be practised in between other postures or on its own, as a way to rejuvenate and find inner peace. It gently stretches the hips and fronts of the ankles. If you are particularly tight in the fronts of your ankles, you can place a rolled up blanket under them.


Avoid this movement in the second and third trimester of pregnancy. If you suffer from a knee injury avoid Balasana unless you have the supervision of an experienced teacher.

 Duration: 0:02:03
level: 1
Props required: Not Required
Movement Type: Restorative
Sub Movement Type-A: Kneeling
Sub Movement Type-B: Meditative
Main Anatomical Focus: Spine
Physiological Focus: Nervous System

Begin by sitting on your heels in vajrasana.

Exhale and bring your abdomen to rest on your thighs, your forehead to rest on the floor and your hands by your feet, with your palms facing upwards.

If you can’t bring your head to rest on the floor comfortably, you can stack your fists one on top of the other, or rest your forehead on a bolster. Whichever choice you make, ensure that the skin on your forehead is moving from your hairline to the bridge of your nose. This will help encourage the brain to quieten.
Allow your sacrum to broaden, and draw your hipbones toward your navel so that your upper body can soften in to the pose even more.
Allow your coccyx to fall towards the floor, and your C7 joint to float up toward the ceiling. Descend the outer tips of your collarbones down toward your hips.

Slowly raise your head, rolling back up through your spine, to come to sitting once again in vajrasana, with your hands on your thighs.

Content courtesey of www.yoga.org.nz and www.yogasync.tv

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