The words balance and asana, which in Sanskrit mean “child” and “posture,” respectively, are where the pose gets its name. The child’s pose and the universally recognized prayer position can also be related.
Children are considered closer to divinity than adults, and in Indian classical texts, references to God appearing as a child are common.
Stories about Lord Krishna from his early life appear in the Bhagavata Purana, one of the most revered and ancient Indian scriptures. They are beautiful representations of his human (through the lightness of childhood) and divine nature (the higher calling). Even though Krishna’s parents were always aware that he was a unique child endowed with divine abilities, these particular times of play and mischief caused them to lose sight of Krishna’s divinity and instead concentrate on his human side. This narrative highlights the significance of preserving harmony between our divine nature and ego to live in this world.
According to yoga, the Third Eye Chakra (Ajna Chakra), activated when one touches the earth with the forehead out of devotion or worship, draws the earth’s energy in and opens deeper levels of awareness. Additionally, the body’s position during the Balasana practice represents the submission of the individual’s ego to the divine force.
The way a child naturally lives in the present, gives each moment their full attention, and is not burdened by their past or concerned about their future is another symbolism of this pose.
It should be no surprise that regular practice of this pose can assist us in developing this trait of surrendering and childlike receptivity. The practice involves folding the body over bent knees, which reflects the image of a child in a mother’s womb and directs our focus inward.
No matter how advanced a yoga practitioner becomes, a superior being is always in charge of the cosmos.
The pose also makes us think of the child inside us, who offers unwavering self-love even when we are occupied trying to complete various obligations!
Steps for Child’s Pose:
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Kneel for comfort.
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Kneel on your yoga mat and place the heels up against your buttocks. Bring your feet together and place your palms on your thighs. Slowly inhale and exhale while letting your shoulders drop.
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Bow up front.
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As you exhale, slowly lower the upper body onto your thighs. Your palms should be on the mat with your arms in front of you. As you lower the torso between your thighs, keep your big toes touching and spread your knees widely. Ensure your knees are spread widely enough to prevent pressure on your abdomen.
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Bring your forehead down.
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Relax your neck while placing your forehead on your yoga mat. Put a pillow, bolster, blanket, or even your hands beneath your forehead for more comfort. Put your eyes closed and loosen your jaw. While in a child’s pose, if you start to get a headache, slowly lift your back and shoulders while keeping your neck relaxed and sit up to take a break.
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Think about alternatives.
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Consider keeping your knees close together and lowering your torso onto your thighs if your hip joints are tight. Let your arms hang down behind you, palms up, along your thighs for a more passive position.
Place a rolled towel beneath the shins to relieve pressure on your ankles.
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Relax.
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As you rest against your mat, let your muscles relax. Put a folded blanket or pillow between the bottom of your thighs and your calves for additional support. Close your eyes and concentrate on your body, paying attention to any physical sensations.
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Inhale.
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While performing the child’s pose, experiment with various breathing techniques. Slowly take a breath, feeling your lungs open against your back. Focus on relaxing the tension in your back and stomach as you exhale.
For one to three minutes, keep doing this breathing exercise.
Benefits of Child Pose:
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Stretches, Strengthens, and Lengthens:
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Balasana gently stretches the ankles, shoulders, and back.
In this exercise, the broad shoulders with the arms hanging behind help to subtly open the side rib cage, chest, and neck.
Additionally, it guarantees that the heels support the hips.
The practice also strengthens and gently stretches the tendons and ligaments in the knees.
To advance to Rabbit Pose, hold this position for a longer period (Sasangasana).
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Flexibility and Range of Motion:
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The alignment improves the flexibility of the lower limbs, including the ankles and feet. The neck is relaxed and more flexible because the shoulders and neck surrender. Increased flexibility helps shield the shoulders and ankles from harm. The spine is lengthened, and the vertebrae are placed properly.
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Chest, Diaphragm, and Breath:
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Although the heart is relaxed in this position, the chest is constricted.Calm you breath is calm and rhythmic, and the forward bend improves blood flow to the heart. The student must first align in vajrasana Thunderbolt Pose with awareness and focus (concentration). The student must inhale, lengthen their spine, and then, on an exhalation, bend forward.
While making the forward bend, the neck and shoulders are given up while also making a conscious effort to lengthen the spine.
Students must maintain an engaged core and roll their shoulders away from their ears.
The palms of the arms are pointing upward and are gently resting near the feet. Fold the feet in an active arch with the toes curled inside, and the knees are positioned close to one another.
Students must be aware of these body alignments while concentrating and breathing deeply.
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Energising, relieving stress, and unwinding
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The vertebral space is opened in its natural shape by sustainably lengthening the spine, and this eases muscular stiffness in the lower back. Additionally, the rolled shoulders and relaxed neck bend help to relieve neck stiffness. A body with lessened muscular stiffness has a greater range of motion and feels more energizing.
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Organs, Digestion, and Stimulation:
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The abdominal pressure stimulates the digestive system. The nervous system effectively reduces anxiety. The folding of the legs improves blood flow to the stomach and the upper body (heart and brain).
Constipation, flatulence, and lack of appetite can all be effectively treated by applying abdominal pressure, which also speeds up metabolism. The compression of the tailbone that results in lower back pain is reversed by extending the spine while folding the legs. Back pain can be treated effectively with this pose because it opens up and stretches the lower back region.
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Treatment, Recovery, and Illnesses:
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Tight ligaments cause joint pains, and Balasana strengthens ligaments by stretching them.
Since it promotes better sleep and calms the body and mind, anxiety or insomnia problems can be addressed. It eases neck stiffness and relaxes the neck, shoulder, and arm muscles.
The feet and ankles align, strengthening the joints and relieving restless leg syndrome.
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Balance and Emotions:
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This pose grounds a person to their roots and is humbling. When the head is in contact with the ground, it cultivates an attitude of gratitude.
This straightforward restorative pose gently and calmingly channels prana from the Root Chakra to the Sahasrara Chakra and vice versa.
The mind is balanced, and the body is effortlessly energized, removing physical and mental exhaustion. It promotes wisdom and clarity by activating the Third Eye (Ajna) Chakra.
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Others:
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Postpartum women, teenagers, or people who are blind can practice this yoga pose. After an intense session, it can be a practice for athletes and yoga practitioners to cool down.
Contraindications for Child Pose:
- Injury and Surgery: Students who have recently undergone surgery on their ankles, shoulders, knees, or hips should refrain from participating in this activity. Postpartum women who had a cesarean section need to avoid this abdominal pressure.
- Lack of body-breath connections: Students who don’t understand the importance of breath awareness should avoid this pose because they might hold their breath while performing the forward fold, which is risky.
- Physical Strength and Weak Body: Practice sessions should be spaced out more frequently for students with high blood pressure, migraines, or epilepsy. Students with rheumatoid arthritis and severe knee pain must avoid putting pressure on their joints and causing further harm. Due to chest constriction, asthmatic students can also practice at shorter intervals.
- Others: This pose should be avoided by expectant mothers and senior citizens with heart conditions and knee joint pain.
