Last Updated Apr 2011
Child’s Pose/Balasana: A resting pose that helps to calm the mind and body and to focus attention inward.
Muscles stretched in Child’s Pose:
The Lower Back (Errector Spinae, Quadratus Lumborum, Thoraco-Lumbar Fascia), Gluteus Maximus, Anterior Tibialis, Latisimus Dorsi - if arms are overhead. Interscapular Muscles (Rhomboids and Middle Trapezius) - if hands are down by the feet.
Points of Body Awareness:
*Is your head supported and neck and jaw relaxed?
*Is there any pinching or pain in the hips or the knees? If so, modify the pose.
*Can you breath freely?
*Take at least 10 long, slow breaths.
To Modify: For discomfort in the hips, try wide knees variation: big toes touch but knees are wider than hips. This also allows for less rounding through the lower back and provides space for the belly. If there is discomfort in the front of the ankles, use a small rolled towel to support that space. Use a block, bolster or cushion under the forehead if it doesn’t comfortably reach the floor. Use a block under the pelvis or bolster under the entire torso for less stress on the knees.
To Challenge: Work on shoulder alignment and scapula stabilization with the arms overhead. Keep fingertips on the floor, then lift elbows away from the ground. The upper arms should rotate ‘in’ toward the ears (this is actually external rotation of the glenohumeral joints). Feel the muscles of the shoulder blades engage to support the arms.
PT Note: If a patient can tolerate lumbar flexion in ‘cat’ (quadraped lumbar flexion/posterior pelvic tilt) then progress to Balasana. Assessment of segmental vertebral alignment can be observed in this posture. This is a good posture for myofacial release in the thoraco-lumbar area and for training 3D respiration mechanics. Ask patient to ‘breath into kidneys’ in order to mobilize the lower costo-vertebral joints and stretch the thoraco-lumbar fascia.
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