Child's Pose Stretch

Child's Pose , or Balasana , is a resting yoga position that stretches the hips , spine , and thighs . It is a fundamental position that helps relieve tension in the lower back and provides a sense of calm and relaxation. It is often used as a resting pose in yoga classes and is excellent for beginners.

Correct Technique

How to perform Child's Pose:

1. Start on all fours in a table position with your hands directly under your shoulders and your knees under your hips.
2. Pull the seat back towards your heels while allowing your arms to remain stretched out in front of you.
3. Lower your forehead to the mat, and relax your neck and shoulders.
4. Let gravity work for you and hold the position for 30 seconds to 1 minute .

Common Errors

• Raised seat: Make sure to lower your hips all the way down towards your heels to get the full effect of the stretch.
• Tense neck: Relax your neck and let your forehead rest lightly on the mat, possibly on a block if it's more comfortable.

Modifications and Variations

• Support under the hips: If it is difficult to lower the seat all the way down, you can place a pillow or blanket between the seat and the heels for support.
• Extended version: Try Extended Child's Pose by stretching your arms further forward to reinforce the stretch in your back.

Repetitions and Sets

Hold the stretch for 30 seconds to 1 minute , and use it as a rest position between more challenging yoga poses.

Breathing techniques

Breathe in deeply through your nose, and let your exhalation lengthen the stretch as you relax your whole body. This will help you sink deeper into the stretch.

Visual Tips and Angles

Watch this video for a detailed tutorial of Child's Pose:

The video shows how to perform Child's Pose correctly, with tips for beginners.