बालासन
Balasana — Child's Pose
bāla = child — resting curled like a child
Fold forward over the knees and let the whole world rest on the floor with you.
In the simplest words
Kneel, then fold forward like a sleepy cat until your forehead touches the floor. Arms by your sides, eyes closed. It feels like a little hiding place made of yourself.
What it is
From kneeling, the body folds forward until the forehead rests on the earth and the arms lie alongside the legs — the shape of a child asleep. Nothing is stretched hard and nothing is held; the back releases, the breath moves visibly into the back ribs, and most people feel the folded, grounded shape as safety. It is the universal rest between stronger poses and the kindest possible end to a difficult day.
Before you practise — health first
In pregnancy keep the knees wide so there is room for the belly. With knee injury, fold a blanket into the knee crease or rest on the back instead.
Getting into it
Kneel with big toes together, knees together or wide.
Sit back toward the heels and fold the chest over the thighs.
Rest the forehead on the floor (or on stacked fists if it doesn't reach).
Lay the arms back beside the legs, palms up — or stretch them forward for a longer back stretch.
Breathe into the back of the body and simply stay.
The breath
Feel each breath widen the back ribs — the pose breathes behind you.
What it is kept for
Releasing the lower back, resting between poses, and coming down from stress.