Bala = child
Goals: deep relaxation and rest between other asanas
How to Get Into It
- Kneel on the mat and place your buttocks on your heels.
- Tilt your tailbone a little and ensure your back is straight
- As you exhale, lay your abdomen and ribs on the thighs
- Rest your hands in one of the possible positions. Let your shoulders flow down.
- Plant your forehead on the mat, relax and lengthen your neck. Relax your face.
- Hold for not less than 1 minute or as long as you need to reconnect with your body and breathing.
Hand positions:
a) You can put your palms behind you, palms facing up to release the shoulders and neck
b) Putting hands in front of you helps to add a nice stretchy effect on the core and armpits
c) To relax your wrists after a handstand or all fours pose, put your hands in front of you, palms facing up.
Benefits
- Relieves back pain
- Gives a smooth stretch to the back, hips and relaxes the neck.
- Helps to calm down emotionally and get a feeling of being safe and grounded in the body.
Safety
Not recommended to practice with a knee injury or recent knee surgery.
For pregnant women: spread your knees, toes are touching each other and place your belly between the knees. Make sure your legs are not pressing on the belly too much.
Modifications
Beginners: If your forehead cannot reach the floor, use a block or your fists to hold it. You may want to place a rolled towel underneath your sit bones or knees to get more support.
Restorative: get a bolster or a pillow under your core and chest and stay in the position longer
Pro: spreading your knees wider can help you stretch hips and thighs and deepen the pose.
Common Mistakes
Tensed neck
Make sure your neck is in a neutral position using a block or another prop for added support.
