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How to do Balasana Yoga Asana

What is Balasana? Balasana translates to child’s pose and is a kneeling posture in yoga with the forehead resting on the ground. Typically, balasana is used as a counter posture for asanas such as sirsasana (headstand) and is used in warm up and cool down sequences. There are a few ways to perform the asana: you can keep your knees together, or take them apart; allowing the chest to rest on the knees or in the space between the thighs. You can extend the arms out over your head, or rest them alongside the body; stretching or resting the shoulders. And you may want to use a prop such as a bolster or pillow for the forehead and/or body if you are particularly tight or find the resting posture uncomfortable.



The physical steps to balasana are not too difficult to master, but the mental aspect of this asana is where many will feel the benefits. Child’s pose, or balasana, is the ultimate posture of surrender. You not only surrender to gravity and the yoga mat, in a state of non-doing. But you surrender to the guidance of your higher self as you rest your forehead, or third eye, on the mat. This posture encourages you to go within and seek the guidance of your intuition. It can help us achieve self-realisation and surrender to our worldly attachments. If you ever find yourself overwhelmed, unsure, or lost in thought; taking a short child’s pose can benefit you. If you feel pushed to your limit – take a child’s pose. If you feel short of breath in a yoga class – take a child’s pose. If you want to calm your nervous system – take a child’s pose. If you want a moment for introspection and clarity – take a child’s pose. This posture forces you to connect with your breathing, your body, and your thinking mind; you might feel a more profound sensation of breath as your ribcage presses against the thighs, and in making ourselves small like a child we return to a more humble and modest state of being. Balasana is also an opportunity to surrender to the guidance of mother earth and ground yourself. As you rest here, try to really connect with the grounding energy of the earth, feel the pull of gravity and surrender more with each exhalation.


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To begin the pose, start by kneeling and sitting down on your heels. As you exhale, bend the body forwards (over closed or open knees, your choice) and send the arms either out stretched in front of you, or take them down by your sides with palms facing up. Perhaps you don’t find the posture that physically challenging, but the mental aspect of this wonderful resting asana will help prepare you to deepen your yoga practice; allowing the time and space to cultivate internal awareness and practice the art of surrender.


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yoga poses for healthy bone

The regular practice of yoga has many benefits: yoga improves the flexibility, builds strength in the muscles, quiets the mind and reduces stress, and it can also help keep your bones strong and healthy too. Today we'll examine five of the best yoga poses for bones which you can add into your daily routine and start benefiting from immediately.

But first, why are these yoga poses good for bones? In yoga, you’re holding your body weight up against the force of gravity, which puts mild stress on the bones and encourages new growth. But, unlike other weight bearing exercises, such as running or tennis, yoga won’t stress your joints and cartilage. A regular yoga practice will help keep your joints supple and young as the gentle weight bearing exercises in yoga improves the flexibility, strength, and range of movement available in the joints. Secondly, regular practice of yoga can help reduce stress and inflammation that interferes with bone regeneration. Our bones naturally degenerate as we get older, and other factors like our lifestyle and diet can have a negative impact upon the inflammation in our bodies. But, by using certain yoga poses for bone health we can safely help reduce the levels of inflammation in our bodies and support our bones for optimum health. Thirdly, regular practice of yoga improves the flexibility and strength of our spine which supports our postural health and can help us improve our overall alignment.

Our first yoga pose for the bones is...

Warrior 1: A strong weight bearing posture which will help strengthen the legs. Specifically, by bending 90° into the front leg you’re magnifying the force on the femur bone and stimulating bone growth.

Warrior 2: In addition to the benefits for the legs as demonstrated in Warrior 1, Warrior 2 will help improve the flexibility of the hip joint. And, by extending the arms out to either side, you place more stress on the head of the humerus which is also going to help stimulate bone growth.

Tree pose: This one legged balancing posture is an excellent choice to stabilize the ankles, knees, and hips. Try to find a strong connection with the ground and maintain an upwards current of energy in your body. This is an excellent posture to support the spine by improving core strength.

Bridge pose: This yoga pose improves the flexibility of the spine, and by bearing down strongly into the earth, you’re also building strength in the knees, feet, arms and shoulders.

Triangle pose: This posture improves bone strength simply by supporting your body's weight against gravity while in an off-center position.


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