What is Balasana? What are the Benefits of Balasana?

Balasana is a yoga stance, originating from the Sanskrit terms Bala and asana, which translate as "boy" and "position."  

The practitioner starts by sitting back on the heels with his hip-width knees apart and his hands on his thighs. The chest is then dropped to the thighs as the limbs extend over the top and the face and the hands lie on the surface. The limbs are eventually pulled down to the sides, the palms pointing up. The practitioner should relax the shoulders and neck and breathe through the nose while keeping the pose for one to two minutes or as long as it is relaxed. 

Balasana is identified as referring to the simple fetal posture and resulting in child-like weaknesses that can be encountered as a result of the pose. I still assume that adopting this position helps one to reconnect to the primary memories of being in the womb.  

'Although bowing one's forehead to the ground may also signify submission or failure in the West, it is a dignified gesture of modesty in its original Nepal's Context. 

Child's Pose: Step-by-Step Instructions 

Step 1

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Step 2 

Exhale and lay your torso between your thighs. Broaden the sacrum around the back of the pelvis and widen the hips into the navel so that they nest down on the inner thighs. Lengthen your tail bone away from the back of your pelvis as you raise the base of your skull away from the back of your spine.

Step 3  

Lay your hands on the floor behind your torso, raise your arms, and release the fronts of your shoulders to the floor. Feel the weight of your front shoulders pushing your shoulder blades wide over your back.

Step 4

Balasana is a relaxed stance. Keep anywhere from 30 seconds to a couple of minutes. Beginners may also use Balasana to enjoy a deep forward bend where the spine lies on the thighs. Hang in the pose for 1 to 3 minutes. To come forward, lengthen the front torso first, and then boost the inhalation from the tail bone as it pushes forward and into the pelvis.

The Benefits Of Balasana (Child Pose)

  • It helps to release tension in the chest, back, and shoulders.
  • This asana is highly recommended, particularly if you have a bit of dizziness or tiredness during the day or during your exercise.
  • This asana helps relieve tension and anxiety.
  • It helps to relax and stretch the internal organs of the body, keeping them active and supple.
  • This asana helps to extend and lengthen the back.
  • If this asana is performed with the assistance of the head and torso, it relieves pain in the lower back and spine. 
  • It helps to stretch the calves, hips, and thighs. 
  • It facilitates the distribution of blood within the body. 
  • The tendons, muscles, and ligaments in the area of the knee are well stretched. 
  • It supports the best way of breathing and calms both the body and the mind. 

The Science Behind The Child Pose 

Balasana is a restorative, relaxing posture that relaxes and rejuvenates the body. The backstretch relaxes the spinal column. It soothes the muscles, helping to relieve discomfort, particularly in the back, neck, and shoulders. The legs are now extended and comfortable, so tendons, muscles, and joints are healed and ready to work. The posture resembles a fetal position and is said to offer physical, mental, and emotional support to the person. This posture really encourages good emotions, brings you back to your childhood days, and strips you of ill feelings and ignorance. 


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