Child’s Pose, or Balasana, is a foundational pose that has so many interesting variations. If we are tight through the extensor muscles on the top of the foot, then we curl our toes. If our hips are tight, then we can use our elbows or a block to elevate the hips to comfort. We can also leave our knees in line with our shoulders or take our knees to the edges of our mat. Our arm position can be forward … to the side … or to the rear of our mat. With all of these beautiful variables to fit so many unique body types, child’s pose allows for an opportunity to rest, relax and check in with our physical body. Therefore, child’s pose should be our pose in the moment and not one that is predefined as we enter. The guide below from Yoga Journal should be one that we explore rather than submit to. Enjoy learning about our body each time that we sink into child’s pose, balasana.
Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose from 1 to 3 minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
Health Benefits (http://www.yogabasics.com/asana/child/)
Benefits: Child pose calms the body, mind and spirit and stimulates the third eye point. Child pose gently stretches the low back, massages and tones the abdominal organs, and stimulates digestion and elimination.
Contraindications: Recent or chronic injury to the knees. Ask for a modification if pregnant.