Child's Pose: Balasana - Yoga Pose Guide Tutorial

Transcript

hi welcome to yoga download.com I'm Clara Petrelli Marty and this is your pose guide for balasana child's pose amber is going to be demonstrating the pose we're going to get right into it to make sure that you've got all the fine points of the posture and the benefits as you practice throughout all your other classes so start from a tabletop position please spread your knees wide toward the edges of the mat and bring your big toes to touch and allow your hips to sink back to or toward your heels beautiful now key word here is soften so allowing your hips to soften down your belly your forehead to or toward the mat now if your hips don't go all the way back to your heels a little bit tighter through the legs you can always use a blanket or a towel in between the thighs and the calves for a little bit of space otherwise soften down into the posture arms are extended out in front foreheads heavy this is one of the best poses for giving you some relief for a tight lower back and great resting pose through any class where you can just completely tune in your foreheads on the mat you're connected to the earth and everything can get quiet just take a few deep breaths here filling all the way up emptying all the way out there are a couple options here for modifications or switches if you need them if your shoulders are sensitive instead of reaching your arms out in front you can bring your arms down by your sides so your shoulders can simply relax mm-hmm beautiful breathe through here nice and relaxed to come out of the pose reach your arms out in front once again and press back to a tabletop so that's basic Child's Pose I'm going to give you one variation so coming to that tabletop again this time keep your knees and legs closer together as opposed to spreading them wide shift it back hips to the heels everything else stays the same this is just going to give a little bit of a different angle for the spine so depending on how you're feeling at any given time this might feel a little bit better a little bit softer and same thing arms extended in the front or to the side and that's it for Child's Pose stay as long as you like or go ahead and come on back up to a seated position thanks so much for joining us namaste