Beginners Yoga: How to do Balasana - Child's Pose

This asana gets its name from the Sanskrit words ‘bala’ (बाल) that means child and ‘asana’ (आसन) that means pose. This asana resembles the fetal position.

Steps:
From Table pose, exhale and lower the hips to the heels and forehead to the floor.
Have the knees together or if more comfortable, spread the knees slightly apart.
The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be alongside the body with the palms up.
If your feel that your knee is hurting or if you are unable to sit on your heels, you can keep a bolster or blanket between your legs and then do the pose.
Or If the top of the foot is stretching too much then the bolster can be placed just below your feet.
Remember that this is a restorative calming pose so find what works best for you to relax.
Breathe slowly and deeply, pressing the belly gently against the thighs on the inhale.
Breathe and hold for 4-12 breaths.

To release: place the palms under the shoulders and slowly inhale up to a seated position.

Benefits:
Gently stretches your lower back, hips, thighs, knees, and ankles
Relaxes your spine, shoulders, and neck
Increases blood circulation to your head
Massages your internal organs and keeps them supple
Calms the body, mind and central nervous system
Relieves stress, fatigue and tension

Contraindications:
Avoid doing the Asana If you

Are pregnant
Have diarrhoea
Knee injury,
Infection in the stomach
Severe spondylitis
Injury at the ankle
Vertigo
Slip disk
With High Bp, don't let the head hang down but place bolsters to place the head comfortably

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