Child's Pose · Step 1. Kneel on the floor. · Step 2. Exhale and lay your torso down between your thighs. · Step 3. Lay your hands on the floor ...(bah-LAHS-anna)bala=childChild’sPose:Step-by-StepInstructionsStep1Kneelonthefloor.Touchyourbigtoestogetherandsitonyourheels,thenseparateyourkneesaboutaswideasyourhips.Seealso DoMorewithLessAwarenessinChild’sPoseStep2Exhaleandlayyourtorsodownbetweenyourthighs.Broadenyoursacrumacrossthebackofyourpelvisandnarrowyourhippointstowardthenavel,sothattheynestledownontotheinnerthighs.Lengthenyourtailboneawayfromthebackofthepelviswhileyouliftthebaseofyourskullawayfromthebackofyourneck.MoreForwardBends andRestorativePosesStep3Layyourhandsontheflooralongsideyourtorso,palmsup,andreleasethefrontsofyourshoulderstowardthefloor.Feelhowtheweightofthefrontshoulderspullstheshoulderbladeswideacrossyourback.Watch ThisVideoDemonstrationofChild’sPoseStep4Balasanaisarestingpose.Stayanywherefrom30secondstoafewminutes.BeginnerscanalsouseBalasanatogetatasteofadeepforwardbend,wherethetorsorestsonthethighs.Stayintheposefrom1to3minutes.Tocomeup,firstlengthenthefronttorso,andthenwithaninhalationliftfromthetailboneasitpressesdownandintothepelvis.GOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameBalasanaPoseLevel1ContraindicationsandCautionsDiarrheaPregnancyKneeinjury:AvoidBalasanaunlessyouhavethesupervisionofanexperiencedteacher.ModificationsandPropsIfyouhavedifficultysittingonyourheelsinthispose,placeathicklyfoldedblanketbetweenyourbackthighsandcalves.PreparatoryPosesVirasanaFollow-upPosesBalasanaisarestingposethatcanprecedeorfollowanyasana.Beginner’sTipWeusuallydon’tbreatheconsciouslyandfullyintothebackofthetorso.Balasanaprovidesuswithanexcellentopportunitytodojustthat.Imaginethateachinhalationis“doming”thebacktorsotowardtheceiling,lengtheningandwideningthespine.Thenwitheachexhalationreleasethetorsoalittlemoredeeplyintothefold.BenefitsGentlystretchesthehips,thighs,andanklesCalmsthebrainandhelpsrelievestressandfatigueRelievesbackandneckpainwhendonewithheada