Child's Pose

Childs Pose

by Steve Johansen, Hummingbird Pilates and Yoga

 

This month I'm going to be talking about Childs pose, Balasana in Sanskrit, which is pronounced as (bal-LAHS-anna). I often use this pose, as a counterpose for Cobra Pose, which as you may remember, I talked about last month. Childs Pose is a resting posture, where your hands are by your feet and your forehead rests on the mat. It allows you to reconnect with your breath, to slow it down, especially after a fast-paced flowing sequence. It works equally well as a preparation, to focus and steady your breath and mind, ready for more challenging poses. In my practice, it is a key pose because in its’ extended version (Extended Childs Pose) it sets, you up in the ideal hand and foot position for Downward facing dog pose and Plank pose.

 

While Childs Pose does not particularly require physical strength or lots of practice to achieve, it is often hard for beginners to do comfortably, luckily there are a few variations that make it easier. While I can now do the full pose with my knees together, I still prefer to practise it with my knees wide and my big toes touching, giving my hips and knees a bit more space, to let my hips sink lower onto my heel, allowing me to relax fully into the pose. Many people struggle to rest their forehead on the mat, in which case you can rest the forehead on folded forearms.

 

Where to start

We’ll start with the more dynamic Extended Childs Pose.

Start, kneeling towards the back of the mat, knees slightly apart, big toes touching, on your next exhalation walk the hands forward, lower the torso, to relax the abdomen over the thighs, keep walking the hands forward, stretching the arms out and keeping elbows off the mat, spread the fingers as wide as possible, little fingers touching the side of the mat, middle finger pointing forward, press through the fingertips and knuckles, especially the index finger and thumb. Find your Dristi, an unfocused gaze, just beyond your fingertips, just as you would with Downward facing dog pose. This will help establish a good foundation for you practice, and the right distance between the hands and feet.

 

Childs Pose as a resting posture.

Start, kneeling towards the back of the mat, only this time, with the knees together, big toes touching. On your next exhalation, bring the hands by the knees, and lower the torso, relaxing the abdomen over the thighs. If you can, rest your forehead on the mat, in front of your knees, your hands can stay where they are, elbows tucked into your sides. Alternatively, reach your hands back to your feet, palms facing upwards, allowing your shoulders to roll downwards. This will highlight your breathing, because your knees and thighs will be pressing against your belly and ribs. It will slightly restrict your breath in the front of your body, helping you to focus on breathing slowly and deeply, into the sides and back of your torso, thereby helping you to focus on your three-part breath. Stay here and try to breathe for 5 or more breaths.

 

If your new to yoga you may struggle to rest your forehead on the mat, in which case rest the forehead, on folded forearms, or a Yoga Block or pillow. If your buttocks lift off your heels as you lower your head, place a pillow or Yoga block between your sit bones and heals of the feet, allowing you to fully relax into Childs pose.

 

For those of you who would benefit from seeing both versions of Child’s pose taught in action, you can find a video on our at Hummingbird Pilates & Yoga Facebook page both pinned to the top and as one of our reels. Alternatively, book now and join me at the studio using this free pass code HPYFREECLASS. My gift to you.