Balasana: Child’s Pose
Balasana (bah-LAHS-ah-nah) is a gentle resting pose that stretches the low back, hips, thighs, knees, and ankles while inviting release of stress and tension. Balasana’s dome shape provides an opportunity to refocus and focus on yourself.
Sanskrit:
- Bala: child
- Asana: pose
Physical Benefits:
- Gently stretches the low back, hips, thighs, knees, and ankles.
- Relaxes the spine, shoulders, and neck.
- Increases blood circulation to your head, which may relieve headaches.
Energetic Benefits:
- Calms the mind and central nervous system.
- Relieves stress, fatigue, and tension.
Preparatory Poses:
- Tabletop pose
- Cat pose
Sequential Poses:
- Puppy dog pose | Anahatasana
- Seated forward fold | Paschimottanasana
- Hero’s pose | Virasana
Counter Poses:
- Cow pose
- Sphinx pose | Salamba bhujangasana
Adjustments/Modifications:
- Place your forehead on your fist or a cushion if your head does not easily rest on the floor.
- If your knees are uncomfortable, place a cushion between your hips and your heels for support.
- If your ankles or feet are uncomfortable, place a thin cushion or rolled up towel under your ankles.
Step-By-Step:
- Start in a tabletop shape, on your hands and knees.
- Release the tops of your feet to the floor and bring your knees wider than your hips, big toes touching.
- Slowly lower your hips towards your heels.
- Walk your hands forward and rest your head on the floor or a prop.
- Take several slow breaths into your belly and chest.
- Gently release back to tabletop.
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About the Author
Phalakasana: Plank Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Phalakasana (fall-ack-AHS-anna), is an essential posture for a strong yoga practice. Holding plank pose will improve your endurance and muscle tone, help develop the strength needed for more complex poses, and generate heat and stimulating the navel chakra.
Philosophy + Origin
Hidden in the pose’s name is the Sanskrit word “phala,” which means to bear fruit or ripen. In yoga, the idea of tapas, often translated as “heat,” “passion,” or “discipline,” fuels the physical asana practice, encouraging students to seek out the challenge again and again in order to become stronger, to build an internal flame in the body that fuels every aspect of life. When you think of plank pose as an opportunity to “ripen” or “bear fruit,” you become aware of the transformative effect of this seemingly simple (although challenging) pose. Each time you enter the pose, use the breath to ripen the fruit of your labors. The ability to hold this pose with steadiness and grace is known to create major shifts in your practice and your life.
