Balasana - Child Pose

"Bala" means 'child' in Sanskrit.

Sequence:

1. Kneel down on the floor.
2. Knees and heels should be together.
3. Rest your posterior on the heels.
4. Spread your knees apart.
5. Bend your trunk forward and bring the head down.
6. Touch the forehead on the floor.
7. The abdomen should be in between the thighs.
8. Extend your hands back to reach the ankle.
9. Place your palms on the floor face turned down.
10. Stay in this posture for about 30 seconds, breathing normally.
11. Raise your body gradually straight up, as you inhale.
12. Exhale and return to normal sitting position.

Caution:

• Expectant mothers should never practice Balasana.
• Persons with knee injury should avoid this pose.
• If you are suffering from diarrhea, do not perform this yoga pose.

Benefits:

• This asana provides relaxation of body and mind.
• The spinal column becomes stronger.
• Balasana can help you overcome fatigue.
• You can get relief from back and neck pain.
• Your entire back, hips, thighs and knees get a good stretch and thus get relaxed.