Child’s Pose (Balasana)

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Benefits: Child’s pose is a resting pose, a counter pose to backbends, and a gentle lower back stretch which can relieve back pain. For most people, this pose also promotes a feeling of safety and groundedness.

Begin in tabletop (on hands and knees). Bring your big toes together and angle your knees to the sides of your mat. Let your hips sink down towards your heels and stretch your arms out long in front. Let your head relax on the ground or a pillow.

Stay here for 1-2 minutes.

Modifications:   [Also read: 4 Easy Child’s Pose Variations]

If your hips do not rest comfortably, place a blanket or a pillow on top of your heels.

If the floor seems very far away, place a yoga bolster or some pillows between your knees and fold forward. You can rest on one cheek, but make sure to switch cheeks halfway through!

NOTE: If you have a knee injury, try this pose sitting in a chair instead of on the floor.  This pose can be practiced by pregnant women, but make sure that you are not pressing on your belly.  

Listen to your body and honor YOUR personal edge. If holding this pose becomes painful, then back out of the pose and try again another day. If you have any medical concerns, talk with your doctor before practicing yoga.

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