A 21-Day Yoga Challenge:
To Release,
Restore & Rebalance 

Day Seven:

Balasana or Child’s Pose

The Pose: 

Traditional child’s pose can be seen in the illustration above with the knees together and the arms stretched long. It is a great posture that gives length to the spine and side body. 
Today, make it even better with a few props as shown in the photo. In addition to adding comfort, the use of an eye pillow, block, or blanket under the forehead calms the parasympathetic nervous system and allows for deep relaxation.

How To:

Place a blanket on your mat for extra padding. With your shins folded underneath you, take your knees wide to accommodate tight hips and allow the hip flexors to relax more deeply. Place a blanket between your thighs and calves to create more space behind the knees. Place your head to a block or blanket. Allow your arms to bend and rest your arms or drape them along side your body. 

Tips:

If this pose hurts your knees, come on your back and put a bolster or cushion behind your knees. Add a bolster or cushion to your belly and wrap your arms around it. To receive the benefit of soft pressure to the forehead, use an eye pillow or soft weighted object.

Benefits:
Child’s pose is often instructed in classes after a series of difficult postures are offered. However, child’s pose is not easy pose. You often need more support than you think to get the full benefit out of the pose. 
A long spine stretches the back and hip muscles. Expanded breathing in the back, side body and belly releases tension. The position of folding inward softens your body and mind. The soft pressure on the third eye or middle of the forehead, signals to the body’s parasympathetic nervous system to relax. 

Once again, offer your breath practice from this week but add in the idea of taking the breath along your backside to allow your entire torso to relax and release. Inhale, pause your breath and exhale. Hold the pose for 5 minutes. 

Want to order? The 21-Day Yoga Challenge: Inspiration for a Lifetime of Good Health by Ann Fitzmaurice and illustrated by Altina Layman makes a great holiday gift for the ones you care about. Click to order!