Bala Asana (The Child Posture)

Balasana can be performed as a counter pose between the Asanas and is basically a resting pose that is ideal for beginners. Bala is a word of Sanskrit origin which refers to child. It is a forward bend pose requiring one to surrender to gravity while performing the pose and is basically a very gentle pose. This Asana helps in releasing the tension of the back and the neck, and stretches the ankles, thighs and hips. However, individuals suffering from back and knee pain and diarrhea are advised to avoid this posture.


  1. Sit in Vajrasana (Thunderbolt Pose).
  2. Kneel down sitting on the heels with big toe of both legs touching each other, with knees placed hip-width apart.
  3. Exhale and bend forward in such a way that the upper part of the body rests on the thighs and the head rests on the floor. The arms can be placed on either side. While in this position, care should be taken to see that the skin of the forehead moves towards the nose, rather than stretching towards the hairline. This provides rest to the brain. Hold on the breath for five seconds.
  4. Now inhale and return to normal position with spine being kept erect. Exhale and relax.


Balasana stretches the thighs, hips, ankles and expands lungs and the heart, the spine also gets elongated, thus providing relief from neck and back pain. Balasana also keeps the internal organs of the body supple. The senses are less active and the mind is relaxed through this Asana. Balasana is very effective in relieving fatigue and stress.

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