All asanas
Photo: Iveto · CC BY-SA 4.0 · Source
Free poseGentleKneeling
Child's Pose
Balasana
A restful forward fold. Use it to relax between poses or any time you need a break during practice.
Recommended hold: 1 min
How to do it
- 1
Kneel on your mat with your big toes touching.
- 2
Separate your knees about as wide as your hips (or wider for more room).
- 3
Sit your hips back toward your heels.
- 4
Fold forward and rest your forehead on the mat, a block or your stacked hands.
- 5
Stretch your arms forward or rest them alongside your body, palms up.
- 6
Let your shoulders and jaw relax.
Breathing
Breathe into your back. Feel your back ribs gently widen as you inhale.
Common mistakes
- Forcing the hips down to the heels.
- Holding tension in the shoulders or neck.
Beginner modifications
- Place a cushion between your hips and heels.
- Rest your chest on a pillow or bolster.
- Put a rolled towel under your ankles if the tops of your feet feel strained.
Safety precautions
- Avoid or modify if you have a knee injury.
- If you are pregnant, take your knees wide to make space for your belly.