Baby pose can help relieve tension from your back and neck. Try it

What is baby pose

The child's pose (balasana) is a kneeling asana that is often used in yoga to rest between more difficult exercises. It does not require strength and special flexibility, and therefore has practically no contraindications and lends itself to people with any level of training.

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Publication from 珠兒 (@boho_juliana)

If discomfort arises in the child's position, you can easily eliminate it with a pillow or rolled blanket and get all the benefits of asanas.

Why perform a child's pose

This asana will help:

• Relieve tension and pain in the lower back and neck. As noted by yoga therapist and teacher of anatomy and physiology of yoga Ksenia Shatskaya, the child's posture allows you to gently stretch the muscles of the back and the back of the neck. It can ease soreness after a long time. seating and prevent their occurrence in the future.
• Improve flexibility. The pose stretches the latissimus dorsi and increases the mobility of the shoulder and hip joints.
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• Relieve stress. By choosing the correct position variation, you will feel as comfortable as possible. You will be able to completely relax and unwind.

How to correctly perform a child's pose

Place the sports mat on the floor. Get on all fours, spread your knees to the sides about the width of the pad and bring your big toes together.

Bring your pelvis back and lower your buttocks to your heels. Place your belly in the space between your thighs and extend your back from your tailbone to your neck.

Stretch your arms forward and straighten them at the elbows, expand your hands with your palms to the floor. Spread your shoulder blades apart to leave space between your shoulders and ears. As you exhale, lower your forehead onto the mat and relax.

How you can change your child's posture for more comfort

Since the main purpose of balasana is recreation and relaxation, first of all it should be comfortable. If the performance described above causes tension and pain, you can change the asana to suit your needs.

Do with a narrow stance

This variation is suitable for those who feel tension in the muscles on the inner side of the thigh and cannot straighten their back in this position.

To relieve discomfort, place your knees hip-width apart, stretch your spine, and relax.

Stretch your arms along your body

Try this option if your shoulders lack mobility and feel tension and pain in your joints.

Instead of stretching your arms forward, place them along your body and open them with your palms facing up.

Place a roller under your knees

If it hurts you to bend hard lap, roll up a thin blanket and place it between your thighs and calves. You can also take a pillow and lower your pelvis on it, rather than on your heels.

Shove a bolster under your belly

This is the easiest variation for those with hip or back discomfort.

Get a yoga bolster or roll up a large blanket. Place the roller vertically between your knees, connect your big toes and lower yourself belly forward. Bend your elbows and place your forearms on the floor. If the roller is long enough, rest your forehead or cheek on it. If not, place a yoga block under your head to keep your neck straight and relaxed.

Experiment with the thickness of the roller to get the most comfortable position.

What mistakes should be avoided

In this position, it is difficult to somehow harm yourself, but in order to achieve the desired effect, do not allow such errors:

• Hunched back. If you are having trouble stretching your spine, consider a bolster pose.
• Hall in the neck. In balasan, the spine should be a smooth arc without fractures in the cervical spine. If you have to bend your neck to reach the floor with your forehead, place a yoga block under your head.

How often and for how long to do the child's pose

During yoga you can do a child's pose every time you need rest, as well as after asanas with a bend in the back: "dog face up", "cobra", "camel". Hold in the balasana for 30-60 seconds, and then move on to the next position.

Also, the exercise is useful any time you want to relieve tension from the back and neck. For example, during breaks or at the end of the working day.

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Publication from Donna (Noble Yogi) Noble (@donnanobleyoga)

If you are using a relaxation position, you can stay in it longer, just long enough to feel better.

Iya Zorina