Child’s pose (Balasana in Sanskrit) is a resting pose that is often used in many practices after a difficult sequence of poses.
Begin by kneeling on your mat or in the hands and knees position. The feet and big toes should touch. Relax and sit back on the heels and bring the knees open to about hip width. The torso is extended forward and lowered down between the thighs. If possible, rest your head on the mat.
The hands are extended forward as far as you can comfortably reach, the shoulders relaxed and hands on the mat with the fingers spread apart. As you reach forward, you are lengthening the upper body and broadening the back.
The placement of the hands varies by the practice and yoga teacher. Sometimes you remain in child’s pose with the hands extended and in other practices; the hands are brought to the sides of the legs, along the torso with the hands facing upwards. This is sometimes done for further relaxation and when the pose will be held for a minute or so.
You will stay in child’s pose for anywhere from thirty seconds to a minute or two, depending on your needs and the practice. In a particularly vigorous vinyasa flow class, you may stay in child’s pose for a minute or more after a difficult sequence of asanas to relax the heart rate and return to the breath.
Child’s pose is a good pose to fully experience your breath and become conscious of the breath. Relax and become aware of your breathing. If you have been working out in a vigorous practice, slow your breathing and come back to your pranayama breath. Stay and experience the pose and the breath.
Child’s pose is also a good resting pose for beginners or yogis trying an intermediate or advanced practice for the first time. When the sequence gets too intense, you can rest for a moment in child’s pose before continuing.
As a resting pose, child’s pose is good for reliving fatigue and stress. In addition to relaxation benefits, child’s pose stretches the hips and thighs. For back pain, the head can be propped on a folded blanket. The blanket can be used under the thighs for people having difficulty with sitting on the heels.