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Yoga Basics: your guide to the practice of yoga
Seated Yoga Poses arrow child
Balasana
Level of Difficutly: Basic
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Instructions

1. 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.

2. 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 along side the body with the palms up.

3. Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.

4. Breathe and hold for 4-12 breaths.

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

Benefits + Contraindications

Benefits: Child pose calms the body, mind and spirit and stimulates the third eye point. Child pose gently stretches the low back, massages and tones the abdominal organs, and stimulates digestion and elimination.

Contraindications: Recent or chronic injury to the knees.

Modifications + Variations

Modifications: A) Place a blanket under the hips, knees and/or head. B) If pregnant, spread the knees wide apart to remove any pressure on the abdomen.

Variations: Open the knees wider to slide the arms between the legs reaching under the body and turn the head to the side.

Vinyasa

Child is a resting pose that can be used at any time, and is especially enjoyable after an challenging pose.

Use one or more of the following postures to build a sequence leading up to this pose: Down Dog, Up Dog, Cobra, Seated Yoga Mudra, Dog, Cat, Table.

Use one or more of the following postures to build a sequence ending after this pose: Table, Cobra, Hero, Supine Diamond.

Other Names

This pose is also known as: Garbhasana / Embryo or Shashankasana / Hare pose.