Hips sink toward the heelsBack soft, breathing wideGaze soft, forehead restingArms long, palms downChild's Pose
Balāsana
Read what the gnome says
Child's Pose! Kneel, sit back on the heels, and fold forward, arms extended or by the sides. Forehead down, knees wide or together. Breathe into the back. Use a bolster for support. Rest as long as you like. Cozy, sleepy gnome.
Works on Spinal erectors · Glutes · Latissimus dorsi
How to do it
- Kneel, bring the big toes together and sit back toward the heels.
- Fold the chest over the thighs and reach the arms forward.
- Rest the forehead down, let the back soften and breathe slowly.
Common mistakes
- Don’t force the hips to the heels: place a cushion between.
- Don’t strain the shoulders: rest the arms by the sides if needed.
- Don’t hold the breath.
Benefits
- Lets the body rest and the breath slow down.
- Eases tension and tiredness.
- A good way to end a practice.
Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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