Child's pose - Balasana

Sit on your hands and knees. Bring your sit bones towards your heels. Stretch your arms out in front of you or take the yin version with the arms resting next to the body. Relax the upper body towards the floor and rest the head on to the floor or a bolster. 

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Let your hands assist you whilst slowly rolling up. If needed make some movement, otherwise have a rest on your belly or back. 

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Benefits​

• Stretches the spine 

• A much needed resting pose, very soothing when feeling anxious or stressed 

• Improves sleep

• Compression of the stomach organs which benefits the digestive 

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Contra indications  / modifications and prop use

• Pregnancy: Take a wide kneed child's pose to make space for the baby

• Neck issues: Support the head by resting the forehead on a bolster. It might feel good to turn the head towards one side

• Lower back issues: Take a wide knee child's pose instead

• Knee issues: Place a folded blanket underneath the knees

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Alternative pose

Sitting with your knees pulled up into the chest