Child's Pose - Balasana

Yoga classes often begin in child's pose, or balasana, because it is a resting pose that can help you let go of your busy day and prepare for a mindful class. It may also be suggested as a place to rest and steady your breathing if you need a break during a strenuous practice.

However, child's pose may not be comfortable for everyone. There are common variations on the shape of this pose, as well as modifications that may make it more accessible.

Getting into Child's Pose:

• Start on your hands and knees (table pose). 
• Lower your hips toward your heels and bring your forehead forward toward the mat or onto a block.
• Keep your toes together as you widen your knees, creating space for your belly to breathe and opening your hips. Or keep your knees close together, letting your back round over your legs. 
• Extend your arms forward or reach back along your sides. In either arm position, let your arms rest comfortably. They may be straight or have a slight bend. 

Modifications:

There are many reasons why you may struggle to find comfort in child's pose: tight thighs, hips or shoulders; knee issues; or body proportions that just don't feel good in this shape. In addition to the arm and knee variations above, there are other modifications that may help.

• If your forehead does not reach the floor: place a block under your forehead. You could also bend your elbows and stack your hands (or fists) below your forehead instead.
• If you want to reduce the bend in your knees: place a rolled blanket or a bolster on top of your calves and below your thighs. 
• If it bothers you to have the tops of your feet flat on the mat: place a small blanket or towel under the front of your ankles to add a soft bend.
• If child's pose just isn't working for you: skip it. You can lie on your back with your knees to your chest or take a seated meditation instead. 

Things to think about:

Child's pose allows you to rest and clear your mind. When taking this pose at the beginning of a yoga class, give yourself permission to let go of everything outside of your practice. Focus on your breath and the sensations you feel throughout your body.

If you notice that you're struggling to breathe comfortably at any time during your yoga practice, you may want to come back to child's pose for a short rest.

You can also take child's pose throughout your day. It can be a great stretch when you first wake-up or a soothing way to quiet your mind before bed.