- Gently stretches your lower back, hips, thighs, knees, and ankles
- Relaxes you spine, shoulders, and neck
- Increases blood circulation to your head which reduces headaches
- Massages your internal organs
- Calms the mind (central nervous system) thus helping relieve stress and tension
- Knee injuries or problems like cartilage or ligament tears
- Ankle problems
- Avoid for those with high blood pressure, eye or ear infections
- Place your forehead on your fist or a cushion if your head does not easily rest on the floor.
- Leave arms forward, about shoulder width apart if your head can rest on floor, but neck is not comfortable or your buttocks are high from the heels.
- Place a cushion between the buttocks and your heels if the stretch across the knees is too deep.
- Place a thin cushion or rolled up towel under your ankles if the stretch is too deep for the ankle joint or if the foot muscles are cramping.
bala = child
To perform Child Pose
- Start by kneeling on your hands and knees.
- Release your toes on the floor and separate your knees about hip width apart.
- As you exhale, slowly lower your buttocks towards your heels feeling the tailbone lengthen away from the back of your pelvis.
- As your torso folds over your thighs, lengthen the back of your neck before your forehead rests on the floor.
- Lay your arms by the thighs with palms facing up and feel how the weight of your shoulders lightly spreads the shoulder blades.
- Take several slow breaths into the belly and lower your back as you rest here.
- As you exit, inhale and lengthen the torso forward over the thighs and rise up as the tailbone presses down into the pelvis and towards the heels.