Baby Pose – How to Practice?

The Baby Pose or the Balasana is a very good stretching pose for your hips, thighs and ankles. It helps you create space in your body.
When you inhale it expands your lungs and heart and smoothly lengthens your spine as your chest and rib cage glide forward and your spine elongates. This asana is very good for people with back and neck pain problems.

It also softens your internal organs. When your forehead is on the ground your senses relax and your mind becomes calm. When your mind becomes calm you can relieve stress and fatigue. These baby pose stretches heals your lower back and lengthens and realigns your spine while strengthening your legs.

Steps Involved in Baby pose
  • Kneel on the floor.
  • Touch your big toes together.
  • Squat on your heels while keeping your knees as wide as your hips.
  • Exhale and put your head between your thighs.
  • Stretch your tailbone from the back of your pelvis.
  • Lift the base of your skull away from the back of the neck.
  • Lay your hands beside your torso on the floor with palms facing upwards.
  • Release the front of your shoulders towards the floor.
  • Retain the pose for anywhere between 30 seconds to a minute or two.


If you are suffering from heart condition, high blood pressure or any other condition, you need to rest your forehead on a pillow and see to it that the head lines with the spine.Now you can practice the baby pose.

People with varicose veins should not practice this pose.

Pregnant women should keep their knees apart while practicing this pose.

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