Balasana is a restorative, calming pose that relaxes and rejuvenates the body. The stretch in the back relaxes the spine. It calms the muscles, thereby helping to alleviate pain, especially in back, neck, and shoulders. The knees are also stretched and relaxed, and therefore, the tendons, muscles, as well as joints are healed and made ready for functioning. The pose resembles a fetal position and is said to provide physical, mental, and emotional solace. Do yourself a favor and practice this pose as often as possible. 
Step-by-Step Instructions
- Come to your hands and knees on the mat.
- Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching.
- Bring your belly to rest between your thighs and your forehead to the floor.
- There are two possible arm variations. Either stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards. Do whichever feels more comfortable for you. If you’ve been doing a lot of shoulder work, the second option feels nice.
- Stay as long as you like, eventually reconnecting with the steady inhales and exhales of your breath.
Benefits of Balasana
- It calms the mind.
- It’s great for digestion.
- It stretches and strengthens the spine.
- It opens your hips.
- It reminds you that resting is a good thing.
Safety and Precautions
Avoid Child’s Pose if you have a knee injury. If you are pregnant, spread your legs wider and don’t press your stomach onto your thighs. If you have a shoulder injury, keeping your arms by your side will provide the most support.
If you feel any pain, ease out of the pose.
