The word “Balasana” comes from the Sanskrit words “bala” (meaning “child”) and “asana” (meaning “pose”).Ĭhild’s Pose gently stretches the hips, thighs, and ankles while reducing stress and fatigue. Benefits of Child’s PoseĬhild’s Pose - Balasana (bah-LAHS-uh-nuh) - is a common beginner’s yoga pose and is often used as a resting position in between more difficult poses during a yoga practice. Child’s Pose with arms outstretched and forehead to the ground. #3 Child’s Pose or Balasana Child’s Pose with Anjali Mudra and thumbs on the nape of neck to stretch out the chest and armpits. Keep the belly drawn in and spine curved towards the sky. As you exhale, round the spine, continue pressing the mat away as you tuck the chin towards your chest and tailbone in.As you inhale, press the mat away from you as you lift your chest and tailbone towards the sky.Ensure that the shoulders are aligned over the wrist, hips over knees. Start in table top position, take a moment to find yourself on your mat.It brings the spine into correct alignment and can help prevent back pain when practiced regularly. This sequence also helps to develop postural awareness and balance throughout the body. Coordinating this movement with your breathing relieves stress and calms the mind. The spinal movement of the two poses stimulates the kidneys and adrenal glands. It also open the chest, encouraging the breath to become slow and deep. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. When practiced together, the poses help to stretch the body and prepare it for other asanas.Ĭat-Cow warms the body and brings flexibility to the spine. Flow through cat and cow for a gentle warm-up. #2 Cat (Marjaryasana) and Cow (Bitilasana) Flowing through Cat and Cow Pose Benefits of Cat and Cow PoseĬat Pose - Marjaryasana (mahr-jahr-ee-AHS-uh-nuh) - is often paired with Cow Pose - Bitilasana (bee-tee-LAHS-uh-nuh). Release and change the cross of your legs.Stay in Sukhasana for up to one minute or for the duration of your meditation or pranayama practice.Gaze straight ahead with soft eyes or close your eyes.Lengthen your spine towards the sky, but soften your neck. Align your head, neck, and spine in one column. Balance your weight evenly across your sit bones.Palms can be down on the knees, up facing the ceiling or at the chest in Anjali Mudra (pictured). With your knees wide, place each foot beneath the opposite knee.Beginning with the left leg, cross your legs in front of you at the shins. Extend your legs in front of your body and sit up straight (Seated Dandasana or Staff Pose). Sit on the edge of a blanket or block (if you have tight hips).It calms the mind and is known to be therapeutic for stress. Sitting upright with your spine aligned also reduces stress and anxiety. It also opens the hips, groin, and outer thigh muscles (abductors). Sukhasana strengthens the back and stretches the knees and ankles. Sukhasana is especially good to practice if your hips are very tight - just be sure to prop yourself up on a block so your hips are higher than your knees. Regular practice will gradually open your hips and bring your spine into correct alignment. Sukhasana is a very common pose for practicing meditation and breathing exercises (called “pranayama”). Sukhasana is intended to be comfortable and calming. It is a combination of two Sanskirt words: “Sukha” - meaning “easy,” “comfortable,” and “asana” meaning “pose.” It is depicted in some of the oldest images of ancient yogis in India, some of which are at least 2,000 years old. BenefitsĮasy Pose - Sukhasana (soo-KAHS-uh-nuh) - is a basic seated yoga posture. #1 Easy Pose or Sukhasana Sukhasana or Easy Pose with half bound lotus legs and Anjali Mudra (the Mudra of honoring) Easy Pose or Sukhasana with legs crossed and palms on knees. You can stay for as little as a few minutes or up to 15 minutes in each pose. Take as much time as you need in poses like Child’s Pose, Legs-Up-the-Wall, and Supine Twist. ![]() to support your body in a full, long, and comfortable stretch. Ready to try out this special restorative yoga sequenced that we’ve created for calming and relaxing? Grab your bolsters, pillows, straps, blocks, etc. ![]() Carve a path towards a meditation practice.Boost your immune system through deep relaxation.The use of props will further allow you to hold poses longer and relax even deeper with access to deep passive stretching. Restorative yoga provides the physical and mental balance that prevents stress and anxiety. Want to quiet the chatter of the mind and just let go of all your worries and tensions? We have a sequence that will put you right at ease and slow everything down. Reasons You Should Practice Restorative Yoga
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