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A step-by-step guide for moving through the restorative Child's Pose in your yoga practice.
Pose Name: Balasana (Child Pose)
Pose Level: Beginner
Tip and Modifications: If you have difficulty sitting on your heels in this pose, put a heavy, folded blanket between your shins and back thighs.
Helps to ease stress and fatigue as well as calm the brain
Lightly stretches the thighs, hips, and ankles
Eases neck and back pain
Child's Pose: Step-by-Step Instructions
Bow down on the floor. Connect your big toes together and sit on your heels, then place your knees about as wide as your hips, or slightly wider if there is any discomfort.
Breathe out and lay your torso between your thighs. Expand your backside across the back of your abdomen and narrow your hip points toward the navel, so that they snuggle down onto the inner thighs. Expand your tailbone far from the back of the abdomen while you raise the base of your skull away from the back of your neck.
Lay your hands on the floor close by your middle body, palms up, and discharge the fronts of your shoulders toward the floor. Feel how the heaviness of the front shoulders pulls the shoulder bones wide over your back and rest your forehead on the mat.
This is a resting pose. Stay here for thirty seconds to a few minutes. Beginner practitioners can also use this pose to get a taste of a deep forward bend, where the torso rests on the thighs. Remain in this posture for one to three minutes. To come up, first protract the front middle, and with an inward breath lift your body from the tailbone as it pushes down and into the pelvis.