Child's Pose

Let's perform Child's Pose , or Balasana , a calming yoga exercise that stretches the back , hips , and ankles . This resting position is perfect for releasing tension and giving the body a deep relaxation. It's a great position to include in your warm-up or cool-down.

Correct technique and execution

How to perform Child's Pose with the correct technique:

1. Start on all fours with your knees hip-width apart and your toes together.
2. Lower the seat towards your heels, stretch your arms forward, and rest your forehead on the mat.
3. Let your back relax while your arms remain stretched out, or place your arms at your sides for a more relaxing variation.
4. Breathe deeply and hold the position for 30 seconds to 1 minute, or as long as feels comfortable.

Focus on deep breathing to relax and strengthen the stretch in the back and hips.

Common mistakes

Here are some common mistakes to avoid:

• Too much pressure on the knees: If you feel discomfort in the knees, place a blanket or pillow under them.
• Tense shoulders: Let your shoulders relax as you lower into the position.
• Uneven weight distribution: Make sure that the weight is distributed evenly between the upper body and the seat to avoid overloading the lower back.

Modifications and variations

Here are some ways to customize Child's Pose:

• Using a pillow: Place a pillow between your chest and thighs for extra comfort.
• Wide-legged variation: Spread your knees wider apart for a deeper hip opening.
• Arms at your sides: For a more relaxed version, place your arms at your sides with your palms facing up.

Breathing technique

Breathe calmly and deeply to enhance relaxation:

• Inhale as you lengthen your spine.
• Exhale as you sink deeper into the position.