How to do Balasana
- Kneel on the mat with the big toes touching.
- Keep the knees together, or open them as wide as the mat.
- Sit the hips back toward the heels.
- Fold forward and rest the forehead on the mat.
- Rest the arms alongside the body or stretched forward, and breathe slowly for as long as you like.
Coming out of the pose
- Walk the hands back and slowly roll up to sitting.
Alignment cues
- Let the forehead rest heavily on the floor.
- Breathe into the back of the ribs and feel the back widen.
- Shoulders soften toward the floor.
Beginner version and props
- Place a folded blanket between the hips and heels if they do not reach.
- Rest the forehead on a block or cushion.
- Open the knees wide to make room for the belly.
Benefits
- Gently stretches the back, hips and ankles.
- Helps slow the breath and settle the mind.
- A natural rest between more active poses.
Who should take care
- With knee injuries, use padding or choose a different resting pose.
- In pregnancy, keep the knees wide apart.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Forcing the hips down when the knees complain.
- Holding tension in the shoulders and neck.
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.