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Yoga asana has an incredible role in physical and mental tension relief. It encourages physical strength and flexibility. More often it also targets the complete well-being of a person. Yoga gives you incredible benefits. Therefore it is always good to do yoga.
Well, various yoga poses have unbelievable advantages. But here you get to know about that one restorative pose, which calms down the body system and soothes your mind.
The child’s pose maintains yoga flow and relaxes your muscles. In this pose, it is important to keep your big toes touching the ground. Even in case of a knee injury, you can do this pose with added support.
It is also good to perform modify child’s pose to increase stretching and flexibility. This article on ‘5 Advantages of Child Pose‘ is going to be a complete guide for those who don’t know about child pose.
Child Pose Or Balasana
A child pose is like one pose with so many advantages. It is a very common yoga pose, that can be done very easily. It is also known as Balasana, which is a Sanskrit word. It is derived from Sanskrit words, Bala means children or child-like, and asana means seated yoga pose.
This pose is simple to do but covers all the areas of the body. It gives a good stretch to the muscles of the thighs, shoulder blades, abdomen, and ankles.
Neck muscles are also covered in this pose. It is a wholesome pose good for the body. A child’s pose mainly focuses on relaxing your mind and breath. In this pose, you will go into a resting state with a calm mind and soothing breathing practice. Hence, it is considered as resting pose.
Out of other yoga poses, Child’s pose is excellent. It aims to give good stretch and release anxiety. Due to the effectiveness of the child’s pose, it is used as a resting pose while practicing yoga or in between advanced yoga practices.
5 Advantages Of Child Pose or Resting Pose
Yoga postures are for relaxation and mindfulness. They are not only good for body health but also for mental peace. Even some people use yoga therapy for mental health. Hence, without any doubt, it is clear that an extended child’s pose is incredible for the rejuvenation of the body and mind.
Due to the benefits of yoga practice, it is suggested to do 30 minutes of yoga practice every day. Each posture targets different parts and muscles of the body. Similarly with the child’s pose. If you want to know what benefits child’s pose gives to your body, then dive into it.
It gives incredible advantages including a deeper stretch in shoulders, arms, hips thighs, and ankles. It is best to do this before doing more difficult poses. It is considered a counter pose used for warming up and cooling down your body before and after each yoga session.
1. Strengthen Lower Back Muscles
Pain in the lower back is quite common. It is due to a lot of tension in that area due to long hours of sitting work. In this pose, you bring your arms forward with good stretch. This gives nice lengthening to your spine, which is important to support your back.
When you sit and fold forward to accomplish the child pose, you will activate your shoulders, belly, hips, and thigh muscles. It is a good opener pose for hips and thighs.
2. Improves Blood Circulation
The heart performs blood circulation function but the lungs play a great role in this process. Blood circulation involves the transport of oxygenated blood to tissues and carries deoxygenated blood to the lungs. Lungs expand to give space for more air as a result more blood gets oxygenated.
In this way, more oxygenated blood circulates in the body. That’s why deep breathing is good to improve circulation. Which is done in a child’s pose.
3. Good Stretching of Shoulder, Ankles, and thighs
The major covered muscles in this asana are the shoulders, hips, and thighs. When you sit on your knees, you will feel a nice stretch in your heels as well. Balasana is good for knees to strengthen knee ligaments and tendons.
Moreover, it enhances the flexibility of your shoulders, thighs, torso, knees, ankles, and heels. So, it is good to include it in your yoga sessions.
4. Boosts Energy
While doing balasana, you take continuous slow breaths, that stimulate your internal organs. It gives a gentle massage to these organs and boosts your immunity as well. Your body feels relaxed and calm.
5. Gives Mental Calmness
Through continuous breathing, you feel calm and relaxed. Your focus also increases when you keep your focus on breaths. In the bow-down position, your head rests on the mat keeping you away from distractions.
Hence it will encourage mental calmness and peacefulness. And reduces outer distractions, which cause a barrier to your concentration ability.
Child’s Pose Variations
• Forward Arm Stretch
This variation is for arms as it straightens your arms and shoulders. You bring your arms in a straight position as you can with your palms touching the mat.
• Arms alongside the Thighs with Palms Facing Above
It is the opposite of the above ones. Here you rest your arms in such a way that your palms face the sky or ceiling.
• Arm Side Stretch
To feel a good stretch in the trunk region, an arm side stretch is good. Here you stretch your hands forward on each side of the mat alternatively.
• Wider Knee Child Pose
This is good for pregnant women. By keeping your keens wide, you give more space to your belly to rest on the mat. If your head is not reaching the ground then take the support of a yoga block or your stacked fists. So, rest your forehead on the yoga block to get in a comfortable posture.
• Touch Knee Child Pose
To open hip and thigh muscles, this variation is a good start. In this variation of child pose, you bend forward will your front torso supported on your thighs.
• Head Touching The Floor
This variation is quite similar to the normal child pose posture. But here you don’t take the support of any towel or pillow. Rest your head on the floor. You can do this head variation when you get comfortable with the child’s pose.
• Side Turned Head Position
To give a nice stretch in the neck muscles, it’s the best variation in a child’s pose. It helps in neck pain as well. Rest your head on your resting hands by doing side turns on each side.
Step By Step Guide For Simple Child’s Pose Yoga Practice
The basics of all the child’s poses are the same. That means, that if you can do the simple child pose, then it will be easy for you to perform modify the child’s pose. Here is the easy and quick step guide on how to do a child’s pose with perfection.
Follow these step-by-step instructions to gain excellency in the child’s pose execution. Here you go…
1. Seats In Kneeling Position
Before going to start it, remember that you do it on a yoga mat. So, begin with a seated position. Knees bent and hips resting on your heels. The Head and upper body are in a straight position. Palms resting on thighs. Keep yourself in a relaxed state and breath slowly.
2. Bow Forward
Once you feel comfortable in a kneeling position, then start bending forward with raised both hands above the head. Before moving forward toward the floor, inhale the air. After this exhale slowly when you bow forward with extended hands. And try to bend till your hands touch the floor. While doing this make sure your big toes touch the floor and your knees wide apart to give space for the front torso.
For pregnant women, it is good to keep their knees hip-width apart.
3. Move Forehead to the Floor
With the bent posture, knees wider, and arms forward, try to lower your forehead to touch the yoga mat. If not able to rest your forehead on the ground, then place your hands or pillow beneath the forehead. Keep yourself in this pose and take deep breaths slowly.
4. Try to bring Torso Close to your Thighs
It is important in a child’s pose that your torso is close to the thighs. For that, you can also place a folded blanket or rolled towel between your bottom and calves. This is a helpful way to relax the arms and forehead on the floor.
5. Relax and Breath
The last important thing in a child’s pose is to relax the muscles and take breaths. You can also close your eyes to feel calm and relaxed. More importantly, focus on your breathing and release tension from the torso and back area, and feel relaxed.
Hope you find this article helpful. All the mentioned information about child pose is incredible. Everything regarding child pose including its advantages, child’s pose variations, and steps to do it are ideally covered in this article.