Introduction 

Balasana is one of the easiest asanas for beginners. It is usually included in most of the yoga sessions for beginners. The asana provides relief from back pain and focuses on the thighs. It helps in achieving the physical, mental and emotional state of balance. 

Studies have shown that yoga has proved to be very useful and beneficial in improving the overall well being of the body. It has also been effective in relieving many health issues and problems. In yoga, breathing is considered essential. It is, therefore, necessary that we are aware of our breath. Breathing should be slow, thin and steady. Breathing movements should be accurate and appropriately done. Breathing calms and soothes the mind and relaxes the body.

One such asana which provides for the right way of breathing is the Balasana, also known as the child pose. The asana derives its name from the Sanskrit word Bala which means child and asana, which means posture. It is also known as the child pose as it resembles a foetal posture.

How To Perform Balasana?

Balasana is a beginner level yoga asana and simple to practice. It is a resting pose and is a foundation for many other asanas. It is necessary for the overall well-being of the body and therefore practising it in the right direction is a must. If all the steps are correctly followed, it can be of immense health benefits. The steps involved in practising Balasana include-

1. Start by sitting on your knees on the mat or the floor.
2. Keep your knees together or apart as per your convenience.
3. Now exhale and bend forward by lowering your forehead and touch the floor.
4. Now keep your arms alongside your body and keep your palms up.
5. Stretch your arms towards the mat with palms facing down on the mat. 
6. With this posture, press your chest on the thighs gently.
7. Now regulate your breath and hold the posture for 45 seconds to 1 minute. 
8. Inhale and pull your navel towards your spine.
9. Now exhale and relax your body and the arms. Repeat for 4 to 12 breaths.
10. Now raise your upper body while placing your palms under the shoulder and return to the sitting position on your heels. 
11. Relax and come back to the normal position.
12. Modification of the asana- For beginners, it might be difficult to rest your head on the floor. Using a pillow or a cushion might work instead. You can also try this pose by placing your hands beside your body with your palms facing upwards. 
13. Precautions- the asana should be avoided by people suffering from knee injuries or high blood pressure.

Benefits of Balasana (Child Pose)

Balasana is a beneficial and easy asana for beginners and has excellent benefits. Not only does it provide health benefits but also offers physical, mental and emotional stability. It relaxes and calms the mind and rejuvenates the body and radiates positivity. Some benefits of practising Balasana or child pose are-

1. The asana is beneficial in relieving stress and anxiety.
2. It also helps in strengthening the spine and lengthens the muscles.
3. It activates blood in the body and increases blood circulation throughout the body.
4. It calms and activates the internal organs in the body and keeps them active and supple.
5. It releases tension and pain in the chest, back and shoulders.
6. It helps in relieving fatigue and stress and calms the body. 
7. It also works on stretching the muscles of hips, thigh and ankles.
8. The asana is also helpful in creating positive energy around and helps you stay relaxed and carefree, free from all worries and tensions.
9. It improves the digestive system and eliminates waste from the body and helps with indigestion.
10. It activates the nervous system and relaxes all the muscles of the spine. It regulates breathing and helps you stay calm.
11. It also relaxes the abdominal muscles and interns organs of the body.