admin Ahhh… Child’s pose. This is the posture that’s used to rest at the start of many yoga classes. It’s almost everybody’s favorite pose.
Child’s Pose a.k.a. Balasana. Balasana.
In class, I do not always sit in Balasana. Instead, I stand up. Over the years, through practicing, studying, and teaching, I have learned a few tips and tricks that make Child’s Pose more comfortable for people of all sizes and shapes.
If you’re not a fan of Balasana, here are five simple ways to make it more comfortable.
Block Under Forehead
Resting in Child’s pose requires that you ground your forehead. Forcing your forehead down to the floor will create tension at the top of your shoulders and the nape of your neck.
A block placed under the forehead will allow your muscles to relax and release while also grounding your frontal cortex.
If you want to make it easier to breathe deeply, you can place your forehead on the block. If you are working towards heart-openers or working toward it, you might want to keep the chest open more in Child’s Pose.
Blanket roll behind knees
A child’s pose can be problematic for knees. Resting directly on your knees can be uncomfortable if you have sensitive ones (like I do). It’s usually best to place a blanket on your shins and knees.
If you feel a twinge or sharp pain or have a knee injury that is causing discomfort, place a small roll of blanket directly behind your legs (in the creases) before lowering yourself into Child’s Pose.
Place a bolster on your heels and rest your sitting bones there. If you are still experiencing knee pain after a few minutes, just come out of this pose.
Blanket roll in front of ankles
The stretch along the top of the foot, the front of your shins, and the ankles can be intense. Sometimes, the bottoms will cramp because of this. Not everyone is blessed with flexible ankles.
Supporting the front of the ankles with a blanket roll will help to relieve some of the pressure and prevent excessive extension of the ankle.
Use a blanket roll to support your lower leg joints.
The blanket roll in hip creases
Sometimes, I feel a pinching in my front hips and groins when I am in Balasana. If you are in the same situation as me, it is best to create some space between your lower belly and the tops of your legs.
When I want to take a short rest, I will slide my hands and palms in each hip crease. If I need to rest for a longer period, I use a blanket or a folded towel.
The Ultimate Child Pose
Support your child’s pose in a fantastic Restorative Yoga position by using multiple blankets and a bolster.
Use a bolster to rest your entire torso between your inner thighs, knees, and mat. Relax into the pose as long as you like.
These modifications should help you feel more relaxed and comfortable in Child’s Pose and enjoy it more. Comment below to let me know what variation you like best!
