Balasana (Child’s Pose)
This is actually the most calming, soothing imparting physical, mental, and emotional relief along with providing the much needed energy to carry out other yogasanas. ‘Bala’ aka child and ‘asana’ aka pose in Sanskrit, translates the balasana as child pose in English. This is of course a very easy pose to perform and will definitely remind you of the joyful days of your childhood.
Way to execute:
- Kneel down on the yoga mat. Bring in your knees and adjust your buttocks on your feet.
- Breathe out and rest your torso on the thigh with your gaze on the ground.
- Slightly lift up your buttocks while stretching your arms in front.
- Put the palms on the floor and feel the stretch on the shoulders.
- Breathe in while sitting on your heel while slowly dragging your palms from the ground.
- As you come up, feel the stretch settling on the spine.
- Repeat these steps 5 times with a smile on your face. You should also imagine as if your spine is also extending, every time you come up while inhaling.
- Remember that your forehead touches the ground while your buttocks remain in contact with your heels.
Benefits of Balasana:
- Relaxes and releases tension from your upper body.
- Makes the internal organs of your body more flexible.
- Elongates the spine while releasing stress from it.
- Soothes lower pack and relieves pain.
- Improves blood flow and alleviates stress as well as anxiety.
- The muscles, tendons and ligaments of the knee are stretched and made stronger.
Note: if you are suffering with diarrhea or have any sort of knee injury, then you must avoid performing this asana.
Adho Mukha Svanasana– (Downward Facing Dog Pose)
Because this yogasana replicates a dog, bending forward, the Adho mukha svanasana is also called downward facing dog pose. This can be practiced at the beginning of yoga practice as it increases the flexibility of the spine and different muscles.
Way to execute:
- Start this pose by kneeling down with your palms on the floor in front of the knees. Make sure that your knees are directly beneath your hips and arms are directly beneath your shoulders.
- You can curl up your toes.
- When steady in this position, inhale and push your buttocks to the heels forming the balasana
- While in balasana your gaze is downwards towards the ground, here make sure you look forward.
- Exhale and push your buttocks up to the ceiling to form an ‘inverted V’ or the or adho mukha svanasana.
- Rest your palms firmly on the ground. Your heels may not touch the ground immediately in the beginning as you might not be flexible enough. But, they will start getting on the floor, once you start practicing it regularly.
- Putting your gaze towards your navel, inhale and exhale comfortably for as many times as you comfortably can.
- Release by coming back to the balasana
Benefits of Adho Mukha Svanasana
- This asana stretches and releases tension from the spine.
- It makes your arms, shoulders, hands, back, hamstrings, calves and arches more flexible.
- It improves your digestive system as well as mobility.
- Downward facing dog pose can also help in relieving back pain and insomnia while soothing the entire nervous system.
Note: if you suffer with problems like arthritis, high BP or infection of eyes or ears, then you should not perform this asana.