anxiety, mindfulness

Planned Calm with Yoga #2

Calming Pose #2

Child’s Pose (Balasana)


The Child’s Pose is a restorative position that stretches the hips, thighs, ankles, and lower back. It can be modified to suit your level of flexibility by using a pillow to rest your head. recommends incorporating the Prana Mudra with Child’s Pose as it is believed to stimulate nourishing energy.



  • Avoid this pose if you have knee injuries or ankle problems, eye or ear infections or if you are pregnant.


Let’s Do It.

Kneel on the floor. Touch your big toes together and sit back on your heels.

Separate your knees about as wide as your hips.

Inhale and sit up straight lengthening your spine.

Exhale and lay your torso down between your thighs allowing your forehead to come to the floor  (or onto a pillow if the forward bend is too much).

Extend arms out in front, palms down, and lengthen through the body from hips to fingertips.

For deeper relaxation, bring arms back alongside your body, palms up. Completely relax your elbows.

Breathe softly. Soften and relax lower back and shoulders. Turn your focus inwards. Listen to your breathing, let your mind rest or wander.

Finish gently by walking your hands back towards your torso to lift back into a sitting position. Breathe deeply as your rest on your heels.

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Stretches hips, thighs, ankles, and lower back.

Relaxes entire body.

Calms mind and relieves tension.

Relieves headaches was the stretch increases blood circulation to the head.


My Experience.

I find the Child’s Pose to be a wonderful way to release tightness in my lower back and to ease sciatic pain. I have a little flat pillow that I like to put under my forehead so that I can hold the pose for longer. I also prefer the stretched (extended) version of the position over the arms back version. For me it is more relaxing, perhaps because of the extra stretch on my hips and lower back which is where the tension is coming from.

Try it and tell me how the Child’s Pose works for copy

Legal Disclaimer:  Before embarking on any fitness regimen you should consult your doctor for advice as to its suitability for your particular health concerns.


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