Yoga for beginners - part 8:
Child pose (Balasana.)
 Swan pose (Hamasana)

“Bala”    = Child               
“Asana”  = Posture

“As the name suggests, the Child Pose is a very relaxing position in which one can let go of tension, both physically and mentally. It is therefore often used as a ‘counter’ stretch, particularly after back bends. While a position in its own right, Child Pose can also lead into other postures and sequences, such as Swan and Cat. In this way, it becomes a linking pose.
   Forward bends have the psychological effect of ‘letting go’ as well as a feeling of bowing down and humility. As such, they can offer powerful antidotes to over exertion and an over assertive ego.
   For those who may not be used to kneeling, care should be taken particularly in cases of stiff ankle and knee joints. Extra padding can be used where necessary under the feet or knees and between the buttocks and heels, to ease any strain. If there is any pain, always STOP! Ankle and knee joints are very delicate structures.

Possible benefits:
• Releases tension, particularly in the shoulder and lumbar area.
• Helps to stretch and lengthen the hamstrings.
• Relaxes the spinal ligaments.
• Can relieve compression in the lower spine.
• Diaphragmatic breathing gives a gentle massage to the abdominal organs.
• Improves the circulation to the face.
• Relaxing for eyes, ears and facial muscles.

Precautions:
• Avoid if you have had knee or ankle surgery or if there is a severe limitation
  to the joint due to arthritic or other damage.
• STOP at once if there is pain or discomfort experienced in the knee or ankle
  joints.

The article contains further details and images of the full pose, together with a modification, and also outlines Swan pose (hamsasana)

Photos by M Uddin, Model: Rebecca Hussey. Clothing courtesy of Be Present Inc.