Child's Pose

Demonstrated by Rory Earnshaw
picture from Yoga Journal

I've found that even the simplest of moves can be difficult for me, are my hips turned the right way?  This seems too easy, I wonder if I'm doing it incorrectly?  At first a lot of the postures just seemed plain awkward.  

The Child's Pose (aka Balasana) is described as a simple relaxation position in yoga.  The pose can become active through breath. Many yoga instructors recommend using this pose if a rest is needed and allow students to substitute this pose for Downward Dog during a sun salutation. *Wikipedia

What was supposed to be one of the easier postures, Child's Pose, I've just learned recently to do correctly, but with a class of 20-some students and one Yogi to lead them all, I understand how she missed to correct me.  But for those of you, who like me, are not quite sure, I hope this helps.

*Yoga Journal

Child : Balasana = bala (bah-LAHS-anna)

1.  Kneel on the floor, touch your big toes together and sit on your heels.  Separate your knees about as wide as your hips [so that the sides of your ribs are slightly supported by your inner thighs].

2.  Inhale as you lengthen your spine, exhale and bring your chest between your knees, your torso between your thighs, [the sides of your torso should be lightly supported by your inner thighs and your sit-bones should still be on your heels].  Broaden your sacrem across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs.  Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. [These steps will help to lengthen your spine while in Balasana].

3.  Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders towards the floor.  Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. 

Almost always instead of following step #3 I, with arms shoulder width apart lay them out in front of me while my torso and chest are between my thighs and knees.  My fingers are spread wide open and my arms are straight, sometimes I like to have a block under my forehead for support if I find that my head is dropping down to the ground due to straightening my arms- this will help lengthen the spine.  The advantage with having your arms straight and in front of you instead of laying along side your torso as directed in step #3 is that with your palms on the floor in front of you you can press down on the ground with your arms continuously straight and then push your hands slightly forward so that you can better plant your sit-bone while lengthening the spine, tucking in your shoulder blades and keeping your shoulders away from your chin.

Whichever way you decide to execute Balasana just make sure that you and your body are comfortable with it.