Balasana is the child’s rest — a kneeling forward fold that releases the back, hips and mind. Use it whenever you need a pause in class: after backbends, after standing work, or when the breath is ragged.
There is a wide-kneed version for a softer belly, and a narrow-kneed version for a longer spine. Both are correct.
How to practise
- From kneeling, bring the big toes together and sit back on the heels. Knees can be together or apart.
- Exhale and fold forward, chest toward the thighs. Forehead rests on the floor or a block.
- Arms can stretch forward, or rest beside the feet, palms up.
- Breathe into the back of the body. Soften the jaw.
- Inhale to sit up slowly.
Rest for 30 seconds to 3 minutes, as needed.
Benefits
- Gently stretches the hips, thighs and ankles
- Releases the lower back
- Calms the mind and the breath
- Relieves fatigue during a strong practice
Precautions
Avoid sitting on the heels in acute knee injury. Widen the knees in pregnancy and keep the belly free. Support the head if it does not reach the floor.
