Back soft, breathing wideForehead restingPalms up, arms relaxedHips sink toward the heelsChild's Pose with Arms Back
Balāsana (arms back)
Read what the gnome says
Child's Pose with arms back! Kneel, sit back on the heels, and fold forward, arms resting alongside the legs, palms up. Forehead down, shoulders heavy. Breathe, release the neck. Soft, sleepy gnome.
Works on Lower back · Shoulders · Hips
How to do it
- Kneel, bring the big toes together and sit back toward the heels.
- Fold the chest over the thighs and rest the forehead down.
- Rest the arms alongside the legs, palms up, and breathe into the back; stay.
Common mistakes
- Don’t force the hips to the heels: place a cushion between.
- Don’t strain the neck.
- 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.
Not medical advice. Ease off if anything feels sharp or wrong.
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