Child's Pose/Garbhasana

Garbhasana, or Child's Pose, is a common pose. It's rare to take a class that doesn't incorporate this surrendering forward bend. In more heated classes, it's often used as a resting position, but it's not necessarily "easy," especially for those with knee or hip sensitivity.

Sanskrit:
Garbha = a fetus; asana = pose
(gar-BAH-sah-nah)

AKA: Balasana (Bal-AH-sah-nah) Bala = Child

Benefits:

• Stretches the back, thighs, hips, ankles.
• Stimulates the digestive system. Stimulates peristalsis and relieves constipation.
• Promotes flow of blood to the head.
• Calms the mind, reducing anxiety and fatigue.
• Helps with menstrual cramps.

How to Practice:

1. Begin in table position with the tops of your feet on the ground, hip-width apart.
2. Lower your hips toward your heels, and rest your forehead on the floor.
3. Extend arms out on the floor in front of you.

Variations:

• Separate your knees to allow your abdomen to rest comfortably.
• Allow your hips to "float" above the heels.
• Adjust your elbows as needed to get your forehead onto the ground or onto your stacked hands or fists.
• Extend your arms down alongside your body with your palms facing upward.
• Start in vajrasana. Elongate the spine by pressing down through the sitz bones and up through the crown. Hinge forward at the hips, extending torso over the thighs.​
• Use blankets under the ankles, behind the knees, under the hips, or under the chest and head for support.
• For restorative pose, place a bolster vertically between the thighs. You may add block under head of bolster. Rest your chest and head on the length of the bolster with the head turned to one side.

Precautions:
Check with your healthcare provider before beginning any physical practice. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.