Child pose

The Yoga Child pose is a relaxation pose that is a great pose to be done at the end of a busy day to get rid of all your accumulated stress and fatigue. This pose helps you to not just relax physically, but it also calms your mind. It also regulates your blood pressure, stimulates the different organs in your abdomen increasing the secretion of digestive juices like bile and insulin.

It derives its name from the pose which infants and kids instinctively take to when they play, especially on their beds. You start doing this yoga pose mimicking a child, hence the name ‘Child’s pose’ for this easy and instinctive pose.

Lie down on your stomach and raise your shoulders and chest by bending your arms from the elbows. Push against the floor to raise your torso to come into a kneeling position. Sit in a way that your calf muscles are pressed against your inner thighs and your feet and toes point behind you and away from you. Your foot soles face upwards towards the ceiling.

Inhale deeply, and on your exhale, bend forward from your hips to lower your head towards the mat and place your forehead on the mat just beyond your knees. Place your arms, initially in front of you, with your palms on the mat, to regulate your movement as you rest your head on the mat.

You can now stretch your arms in front of you. Feel the stretch across your shoulders, and down your spine up to your hips. Pause at this stage and then move your arms to bring them behind you and place them beside your feet. Place your palms in an upturned position and now breathe slowly and consciously.

Close your eyes to experience better relaxation. Let your shoulders and arms sag. Your elbows should be loose and drop towards the floor. Do not engage any muscles of your body.

Breathe into your spine and feel your chest expand and your back rise up as you inhale deeply, and fall back as you exhale. If you find breathing, while resting your forehead on the mat to be difficult, you may turn your head to one side.

To make this pose more comfortable for you, you may place a pillow under your head and a folded blanket under your shins. Stay in this pose for as long as you feel like and then emerge from it.

Although an easy, instinctive and beneficial pose, do consult your physician, especially if you suffer from any spine, hip or neck related ailments.

Sources:

Yoga Child's Pose for the Lower Back

http://www.youtube.com/watch?v=DsXNXMoerMc

How to Do a Yoga Child's Pose

http://www.dummies.com/how-to/content/how-to-do-a-yoga-child-pose.html

Balasana (Child Pose)

http://yogapostures.com/?p=13

Child's / Balasana Asana

http://www.yoga-posture.com/child-balasana-pose.html