6 Benefits of Balasana (Child’s Pose) and How to Do It?

What is Balasana?

Balasana, commonly referred to as Child’s Pose, originates from the Sanskrit words “bala” meaning child and “asana”, meaning pose or posture. As the name suggests, it emulates the posture of a child resting in tranquility. It is a foundational, gentle forward-folding, and restorative pose in most yoga styles.

As you read this post further, you will explore how practicing the Child’s Pose regularly can contribute towards both physical well-being and mental peace.

How to do it?

Performing Balasana, also known as Child’s Pose, can be done in a few easy steps:

• Start Position: Begin your session kneeling on a yoga mat. Sit on your heels with your knees together or spread hip-width apart.
• Lower Your Body: Exhale and slowly lower your torso down between or onto your thighs.
• Forehead to the Ground: Gradually bring your forehead to the mat. If it doesn’t reach the ground comfortably, you can place a cushion or folded blanket under your head for support.
• Arm Position: You have the option to extend your arms forward with palms facing down (for a slight shoulder stretch) or relax them alongside your body with palms facing up (for greater relaxation and a passive stretch). Choose the position that feels most comfortable to you.
• Breathe: Focus on your breathing by inhaling deeply into your back and exhaling slowly. Try to let your body relax into the pose, releasing tension from your eyes, jaw, and shoulders.
• Hold the Pose: Stay in Balasana for 30 seconds to 5 minutes, or longer if comfortable for you. Listen to your body and adjust the pose as necessary.
• To Release: When ready to come out of the pose, place your palms under your shoulders, press into the ground, and slowly lift your torso back to a seated position.

6 Potential Benefits of Balasana

Embracing Balasana (Child’s Pose) in your yoga practice can enhance both your physical and mental well-being. This gentle, restorative forward fold is renowned for its calming effects and accessibility to most practitioners. It serves as a grounding posture, offering a moment of quiet rest. Here are six key potential Balasana benefits:

1. Supports Stress and Anxiety Relief

One of the key benefits of Balasana is its potential to soothe the mind. This pose may promote relaxation by gently stimulating the parasympathetic nervous system, which can help reduce the body’s “fight-or-flight” response linked to stress and anxiety levels [1]. The forward fold in Balasana, coupled with deep breathing, calms the mind and body, offering a restorative pause from daily stresses.

2. Gently Stretches the Back and Spine

Balasana is effective in gently stretching your back muscles, including the erector spinae (the muscles that run along your spine). The gentle traction provided by this pose, particularly when the arms are extended forward, can alleviate mild tension from these muscles and may contribute to maintaining spinal flexibility [2]. A regular practice of Balasana can thus aid in taking care of your spine’s health.

3. Encourages Hip and Thigh Relaxation

Balasana allows the hip flexors, inner thighs, and groin to relax and stretch, making it an excellent counterpose for people who sit for long hours or engage in high-impact workouts. The gentle pressure in the hip area can help release mild tightness and support a natural range of motion, contributing to better hip mobility and alignment.

4. May Aid Digestive Comfort

The Child’s Pose may support healthy digestion. The gentle pressure exerted on the abdomen during this pose is thought to slightly massage and stimulate the abdominal organs [2], thus potentially easing mild symptoms like bloating and general indigestion. Regularly practicing Balasana, combined with mindful breathing, may contribute to improving your digestive health.

5. Alleviates Mild Fatigue and Restores Energy

Balasana acts as a restorative pose, making it ideal for moments when you feel drained or overstimulated. The position allows the body to rest and reset while also encouraging full, deep breaths that improve oxygen flow and reduce generalized muscle tension. This can help fight physical exhaustion and mental burnout, especially when practiced as part of a regular relaxation routine [1].

6. Enhances Focus and Mindfulness

Lastly, Balasana encourages introspection and mindfulness. This pose allows practitioners to turn inward and focus on their breath, thereby enhancing their ability to concentrate and remain present in the moment. Regularly practicing Balasana contributes to increasing focus and mindfulness.

Safety and Contraindications

While Balasana is a very gentle pose, it is essential to practice safely and be aware of when it should be avoided or modified:

• Avoid or Modify this pose if you have a recent knee injury or chronic knee pain. You can place a rolled towel or blanket behind the knees for support.
• Individuals with diarrhea or pregnancy (especially in the later trimesters) should consult a doctor or certified instructor before practicing. Pregnant individuals must use a wide-kneed variation and avoid resting the abdomen on the thighs.
• If you have a recent ankle injury, it’s best to avoid this pose.
• People with high blood pressure should keep their head supported to prevent undue strain or discomfort.
• Always listen to your body; if you feel any sharp pain, gently come out of the pose immediately.

Balasana, or Child’s Pose, is more than just a resting posture in yoga—it is a doorway to physical relaxation and mental clarity. From reducing stress and relieving mild fatigue to supporting flexibility and digestive comfort, Balasana offers multiple benefits for overall well-being. It is simple enough for beginners and therapeutic enough for seasoned practitioners. By incorporating Balasana into your regular routine, you cultivate not just flexibility but a habit of slowing down, tuning in, and finding peace amidst the chaos of daily life. Listen to your body, take your time, and enjoy the quiet strength this pose brings.

FAQs

How to do Balasana step by step?

Balasana, also known as the Child’s Pose, is performed by kneeling on the floor, sitting on your heels, spreading your knees hip-width apart (optional), leaning forward to rest your torso on your thighs, and finally, extending your arms or resting them alongside your body with your forehead on the floor.

What are the benefits of Balasana, the child’s pose?

Balasana may help reduce stress, gently relax the back and shoulder muscles, and improve focus. It can also support relaxation by stimulating the parasympathetic nervous system.

Is Balasana good for hair?

This is not clinically proven. While increased blood flow to the scalp theoretically may support hair health, there is insufficient specific scientific evidence to claim that Balasana directly improves hair growth or prevents hair loss.

How long should I hold Balasana?

Practicing Balasana for 1 to 3 minutes daily can help to reap optimal Balasana yoga benefits for both physical and mental health. However, you may hold the pose longer (up to 5 minutes or more) if it feels comfortable and restorative.

References

[1] Pascoe, M. C., Thompson, D. R., & Ski, C. F. (2017). Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86, 152–168. https://doi.org/10.1016/j.psyneuen.2017.08.008

[2] Sarvghadi, F., Ghasemi, Z., Shahsavari, B., & Shaghaghi, M. (2020). The effect of yoga on low back pain: A systematic review. Journal of Clinical and Diagnostic Research, 14(7), 1–5. https://doi.org/10.7860/JCDR/2020/45689.13880