Supported Balasana (known as the child’s pose) is a cornerstone of restorative yoga—designed to shift the body from a “fight or flight” response to a “rest and digest” state. The pose gently lengthens the lumbar spine, creating space between the vertebrae and relieving pressure on the spinal discs. With the torso supported on a bolster, the diaphragm is lightly compressed, encouraging a back-body breath that expands the posterior lungs and stretches the intercostal muscles. It is especially effective in easing stress-related tightness, relieving abdominal cramps, and offering comfort during menstrual cycles.
METHOD
◆ Begin seated on your mat with a long bolster placed in front of you and a folded blanket nearby.
◆ Move into a kneeling position and place the folded blanket under your seat and heels for comfort.
◆ Widen your knees to accommodate the bolster between them.
◆ Gently lower belly and chest on to the bolster, allowing it to support your weight.
◆ Breathe deeply into the abdomen: let it expand on the inhale and soften on the exhale.
◆ Rest one cheek on the bolster, arms relaxed and heavy on the floor. Close your eyes and remain for around six minutes, turning your head to the other side halfway through.
◆ To come out of the pose, bring your hands under your shoulders and slowly press yourself back up to a seated position.
