This week, we will explore Bālāsana (Child's Pose) in class. I hope you like my stick people; these are my little friends who help me plan my lessons! You can see below this week's rough lesson plans for both hatha and chair yoga.
Child's pose is a symmetrical kneeling position often used as a rest pose in asana practice. The position is that of a fetus in utero and is sometimes referred to as the 'Z pose' due to the shape the body takes.
Physiological Aspects
Stimulates blood flow to the head
Relieves tension in the chest, lower back, shoulders and hamstrings
Opens hips and back, lengthens the spine
Restores energy
Relieves insomnia
Calms the heart rate and blood pressure
Relieves backache
Relieves period cramps
Relieves bloating and constipation
Strengthens spine
Safe in pregnancy (with open knees to avoid pressure on baby), gently stretches the pelvic joints and helps increase the pelvic canal's internal dimensions and outlet, making more space for the baby to descend and emerge during birth.
Energetic Aspects
Most commonly linked to (Muladhara) the root chakra, but this asana actually benefits all the chakras. Ajna (third-eye chakra) in particular, is activated since it is in contact with the floor and is therefore stimulated.
Variations
You can see several adaptations from my yoga journal:
Hasta Bālāsana (Extended Child's Pose) - this can feel more active (especially if we come up onto our fingertips), but it can also relieve pressure on the head or chest if this is a challenge.
Opening the knees can help create space in the chest and abdomen if the pose feels claustrophobic or suffocating.
If the hips are tight or uncomfortable, closing the knees can help.
Blankets or pillows can be used in various places to support any painful joints, or under the forehead to 'raise the floor' if it feels too far away.
We can enjoy chair yoga seated on a chair in various ways, you can see two suggestions above.
The key to any adaptation or variation is that it still invites those feelings of turning inwards, withdrawal and comfort. Sanctuary even.
Exploration of the Asana
From the standard child's pose, we can experiment with different positions:
Parsva Bālāsana (Thread the Needle) helps to relieve stiffness, tightness, and tension around the shoulders, neck and entire back. It is a twist you can enter from child's pose, extending one arm above your head whilst the other reaches underneath and across in front of you.
Simply taking a side stretch from extended child's pose where you walk the hands over to each side of the mat, expanding the side of the torso.
Taking the hands into a bind behind the back, releasing shoulder tension and opening the chest.
Having a partner gently apply pressure on the lower back, the hands and the shoulders to deepen your pose. I often do this in class.
Similar Asanas
The obvious one is Ananda Bālāsana (Happy Baby). This is basically an upside-down child's pose, although the sensations tend to feel more intense, and the pose more open and dynamic since we often rock and sway.
Sasangasana (Hare or Rabbit) is a similar shape but more intense and, I would say, less restful.
Uttana Shishosana (Puppy). Uttana means Intense, and Shishu means Baby in Sanskrit, and in this context, it means puppy (baby dog). It is a wonderful pose to flow into from Bālāsana. It remains restful and allows us to focus on the breath.
Philosophical History of Bālāsana
According to the Bhagavad Gita, the child, Krishna, was out playing with his brother, Balarama, and some friends. Balarama suddenly came running to their mother, accusing Krishna of eating mud. Their mother was horrified, and Krishna tried to play innocent. But when his mother opened Krishna’s mouth to see if mud was inside, she saw the entire universe within his throat instead. She was stunned by the sudden realisation of her son’s divinity, and both she and Balarama cowered in fear. On seeing this, Krishna kindly decided to return the “veil of motherly love” to his mother’s eyes so that she would once again only be able to see him as her son and not as god.
But Balarama had the strength to serve Krishna as both brother and god. This moment was believed to have given the child’s pose, bālāsana, its name. Bālā is the Sanskrit word for a very young boy child, but bala (without the extended A’s) means 'strength' and is the root word of Balarama’s name. Different traditions write and say the pose name differently, but either way, it’s generally regarded as referring to Balarama as a young boy hiding from the universe in Krishna’s mouth.
I hope you have enjoyed my exploration of the child's pose; I look forward to diving into many other asanas in the coming weeks and months.
Comments