Balasana: Child’s Pose
Balasana (bah-LAHS-ah-nah) is a gentle resting pose that stretches the low back, hips, thighs, knees, and ankles while inviting release of stress and tension. Balasana’s dome shape provides an opportunity to refocus and focus on yourself.
Sanskrit:
- Bala: child
- Asana: pose
Physical Benefits:
- Gently stretches the low back, hips, thighs, knees, and ankles.
- Relaxes the spine, shoulders, and neck.
- Increases blood circulation to your head, which may relieve headaches.
Energetic Benefits:
- Calms the mind and central nervous system.
- Relieves stress, fatigue, and tension.
Preparatory Poses:
- Tabletop pose
- Cat pose
Sequential Poses:
- Puppy dog pose | Anahatasana
- Seated forward fold | Paschimottanasana
- Hero’s pose | Virasana
Counter Poses:
- Cow pose
- Sphinx pose | Salamba bhujangasana
Adjustments/Modifications:
- Place your forehead on your fist or a cushion if your head does not easily rest on the floor.
- If your knees are uncomfortable, place a cushion between your hips and your heels for support.
- If your ankles or feet are uncomfortable, place a thin cushion or rolled up towel under your ankles.
Step-By-Step:
- Start in a tabletop shape, on your hands and knees.
- Release the tops of your feet to the floor and bring your knees wider than your hips, big toes touching.
- Slowly lower your hips towards your heels.
- Walk your hands forward and rest your head on the floor or a prop.
- Take several slow breaths into your belly and chest.
- Gently release back to tabletop.
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Parivrtta Trikonasana: Revolved Triangle Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Parivrtta trikonasana (par-ee-VRIT-tah trik-cone-AHS-anna) is a great counterpose to its expansive sibling, utthita trikonasana (extended triangle). Stretching your spine and releasing tension in your chest and shoulders is a great antidote to a long work day.
Philosophy + Origin
As the more feminine version of utthita trikonasana, revolved triangle reminds us that there are always two sides to every coin — the dark to the light, the cold to the hot, the feminine to the masculine, the stillness after the movement. Reflecting on the differences and similarities between the two versions of triangle pose can help you find balance between two apparent opposites. Although feminine and masculine might seem like night and day, there’s a place in the middle where the two always meet.
